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deliciously healthy dinners

keep the beat recipes

deliciously healthy dinners

keep the beat recipes

October 2009 NIH Publication No. 10-2921

Keep the Beat is a trademark of the U.S. Department of Health and Human Services

contents
from the NHLBI director ............................................. v acknowledgments .................................................... vi introduction .............................................................vii main dishes...............................................................1
beef .................................................................................3
cocoa-spiced beef tenderloin with pineapple salsa ....................... 5 greek-style flank steak with tangy yogurt sauce ........................... 6 stir-fried orange beef................................................................... 7 mediterranean kabobs ................................................................ 9 beef steak with carrots and mint ............................................... 10 broiled sirloin with spicy mustard and apple chutney ................. 11 beef steak with light tomato mushroom sauce........................... 12 japanese-style beef and noodle soup ......................................... 14 quick beef casserole.................................................................. 16 moroccan chicken stew with couscous....................................... 18 thai-style chicken curry .............................................................. 20 sweet-and-sour chicken ............................................................ 22 chicken quesadillas with red and green salsa ............................. 23 chicken and mushroom fricassee ............................................... 25 chicken and celery stir-fry .......................................................... 26 oven-crusted chicken breast ...................................................... 27 chicken picadillo ....................................................................... 28 chicken ratatouille..................................................................... 29 asian-style chicken wraps .......................................................... 30 cornbread-crusted turkey .......................................................... 32 turkey club burger ..................................................................... 35

poultry ...........................................................................17

deliciously healthy dinners

turkey mole .............................................................................. 36 20-minute chicken creole .......................................................... 38

seafood ..........................................................................39
grilled tuna with chickpea and spinach salad ............................. 41 baja-style salmon tacos ............................................................. 42 spanish-style shrimp stew ......................................................... 43 braised cod with leeks .............................................................. 45 baked red snapper with zesty tomato sauce .............................. 47 teriyaki-glazed salmon with stir-fried vegetables ........................ 48 red snapper provencal............................................................... 49 asian-style steamed salmon ...................................................... 51 baked salmon dijon................................................................... 52 fish veronique ........................................................................... 53 pork mignons with french applesauce ....................................... 57 pork chops in warm cherry sauce............................................... 58 baked pork chops ..................................................................... 59 grilled pork tenderloin with asian sauce .................................... 61 cold fusilli pasta with summer vegetables .................................. 65 mushroom penne...................................................................... 66 rotini with spicy red pepper and almond sauce .......................... 67 pasta caprese ........................................................................... 69 linguini with clam sauce............................................................ 70 heavenly chicken with angel hair pasta...................................... 71 whole-wheat bow tie pasta with puttanesca sauce .................... 73 turkey bolognese with shell pasta.............................................. 74 lemon and garlic pasta with pan-seared scallops ....................... 76 classic macaroni and cheese...................................................... 78 sweet and sour seashells........................................................... 79

pork ...............................................................................55

main-dish pastas ............................................................63

ii

deliciously healthy dinners

vegetarian main-dish meals ............................................81


tuscan beans with tomatoes and oregano ................................. 83 caribbean casserole .................................................................. 84 red beans and rice .................................................................... 85 corn and black bean burritos ..................................................... 87 lentils with brown rice and kale................................................. 88 broccoli with asian tofu............................................................. 90 three-bean chili with chunky tomatoes ...................................... 92 caribbean pink beans ................................................................ 93 edamame stew ......................................................................... 95 tofu stir-fry with spicy sauce ...................................................... 96

side dishes ..............................................................99


asparagus with lemon sauce ................................................... 103 cauliflower with whole-wheat breadcrumbs............................. 104 grilled romaine lettuce with caesar dressing ............................ 105 baby spinach with golden raisins and pine nuts ....................... 107 roasted beets with orange sauce ............................................. 109 autumn salad ......................................................................... 110 limas and spinach ................................................................... 111 cinnamon-glazed baby carrots................................................. 113 creamy squash soup with shredded apples .............................. 114 couscous with carrots, walnuts, and raisins .............................. 117 quinoa with paprika and cumin ............................................... 118 good-for-you cornbread .......................................................... 119 savory brown rice ................................................................... 121 kasha with bell pepper confetti ............................................... 122 parmesan rice and pasta pilaf ................................................. 123 pesto baked polenta ............................................................... 125 sunshine rice .......................................................................... 126

vegetable side dishes....................................................101

grain side dishes ...........................................................115

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iii

appendix a. deliciously healthy dinners ingredient list ....................................127 appendix b. food preparation glossary ..................131 appendix c. frequently asked questions (FAQs) .....135 appendix d. is it done yet? temperature rules for safe cooking ................................141

iv

deliciously healthy dinners

from the NHLBI director


Dear Friends: Good food is one of lifes great pleasures, and good health is one of our greatest gifts. The National Heart, Lung, and Blood Institute (NHLBI) is pleased to present Keep the Beat Recipes: Deliciously Healthy Dinners. This cookbookthe first in a new seriesshows how to prepare and enjoy tasty recipes that are good for your heart and your health. Keep the Beat Recipes: Deliciously Healthy Dinners showcases new dishes that were created just for the NHLBI that have an American, Latino, Mediterranean, or Asian flair. The recipes are also reasonably quick and easy to preparea must for busy adults and families! Also included are food preparation tips and suggestions for serving the recipes. I encourage you to try the recipes in this cookbook. Eat in good health. Sincerely yours, [Signed March 2010] Susan B. Shurin, M.D. Acting Director National Heart, Lung, and Blood Institute

deliciously healthy dinners

acknowledgments
The National Heart, Lung, and Blood Institute (NHLBI) would like to give special thanks to those involved with the development of Keep the Beat Recipes: Deliciously Healthy Dinners. Recipes were developed by David Kamen, PCIII/C.E.C., C.C.E., C.H.E., Chef/Instructor at the Culinary Institute of America, and Colleen Pierre, M.S., R.D., L.D.N., consultant and winner of a James Beard Foundation award in nutrition journalism. Recipe testing was conducted by Northern Illinois University Nutrition and Dietetics Program students and faculty and managed by Beverly Henry, Ph.D., R.D., Assistant Professor. Photographs were taken by Ben Fink Photography. The NHLBI nutrition staff who provided technical expertise and direction for the cookbook include Janet De Jesus, M.S., R.D., Karen Donato, S.M., R.D., and Darla Danford, D.Sc., M.P.H., R.D.

introduction

eating for health cooking a multicultural feast abbreviations

deliciously healthy dinners

vii

introduction
Whats good for your heart is great for your taste buds! The recipes in this cookbook show that you dont have to lose flavor to eat nutritious foods. Keep the Beat Recipes: Deliciously Healthy Dinners contains 75 heart healthy recipes. More than two-thirds of these recipes were created for the National Heart, Lung, and Blood Institute (NHLBI) by a Culinary Institute of Americatrained chef and a James Beard Foundation award-winning registered dietitian. The remaining recipes come from popular NHLBI cookbooksKeep the Beat Heart Healthy Recipes from the NHLBI, Heart Healthy Home Cooking African American Style, and Delicious Heart Healthy Latino Recipes. Keep the Beat Recipes: Deliciously Healthy Dinners is part of a planned series of new Keep the Beat cookbooks from the NHLBI.

eating for health


Staying healthy can be a challenge, but lifestyle changes like eating healthfully and being physically active can help lower your risk for heart disease and other conditions. One way to eat a healthy diet is to choose a variety of foods. Variety matters because no food has all the nutrients that your heart and the rest of your body need. A healthy eating plan is one that: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products Includes lean meats, poultry, fish, beans, eggs, and nuts Is low in saturated fat, trans fat, cholesterol, sodium, and added sugars Also, think about what you drinkchoose nonalcoholic, low/no-calorie options such as water, skim milk, iced tea, club soda, diet soda, and sparkling beverages as a substitute for regular, sweetened beverages. When it comes to eating healthfully, portion size also matters. The recipes in this cookbook are designed to give you a satisfying portion, while helping you stay within your calorie limits.
viii deliciously healthy dinners

introduction

cooking a multicultural feast


Whether youre an experienced cook or you shy away from the kitchen, Keep the Beat Recipes: Deliciously Healthy Dinners can help you prepare dishes that have an American, Latino, Mediterranean, or Asian flair. Aside from being healthy, the recipes also are reasonably quick and easy to prepare. Most of the main-dish meals take no more than 40 minutes to prepare and cook. Side dishes cook in 30 minutes or less. Some of the ingredients may be new to you, such as fish sauce and rice vinegar (which are used in many Asian dishes) and low-sodium products. You can find these and other ingredients in most grocery stores. Try looking in the spice, ethnic, or health food section of your local store. If you can't find products labeled "low-sodium," compare the Nutrition Facts panels on available products to find the one with the lowest amount of sodium. We also have suggested a select number of ingredient substitutions in the appendix on page 136. For dishes that include fresh fruits, vegetables, and herbs, consider buying produce at your local farmers market. The recipes in this cookbook also are limited in fat, saturated fat, trans fat, cholesterol, sodium, and calories. They use lean cuts of meat, poultry without the skin, fish, beans, whole grains, fruits, vegetables, small amounts of vegetable oil, and lots of herbs and spices for flavor. Most of all, these recipes are delicious. Try them on a weeknight, weekend, or special occasion. For more information on how to shop for, prepare, and serve healthy meals, see the appendixes for tools such as: A list of heart healthy items to keep stocked in your kitchen A glossary of common cooking terms A how to guide for commonly asked cooking questions Temperature rules for cooking food safely We hope you will enjoy the recipes in this cookbook.

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ix

abbreviations
Recipes use the following abbreviations: C .................................................. cup lb .............................................pound oz ............................................. ounce pkg .......................................package pt .................................................pint qt ............................................. quart Tbsp ..................................tablespoon tsp ...................................... teaspoon Nutrient lists use the following abbreviations: g ................................................gram mg ...................................... milligram

n n n

main dishes

n n n

beef poultry seafood pork main-dish pastas vegetarian main-dish meals

cocoa-spiced beef tenderloin with pineapple salsa greek-style flank steak with tangy yogurt sauce stir-fried orange beef

beef

mediterranean kabobs beef steak with carrots and mint broiled sirloin with spicy mustard and apple chutney beef steak with light tomato mushroom sauce japanese-style beef and noodle soup quick beef casserole

deliciously healthy dinners

deliciously healthy dinners

cocoa-spiced beef tenderloin with


pineapple salsa
Latin American flavors come alive in this festive beef dish with fruity salsa
Tbsp vegetable oil 1 beef tenderloin roast (16 oz) For salsa: C canned diced pineapple, in fruit juice, chopped into small pieces C red onion, minced 2 tsp fresh cilantro, rinsed, dried, and chopped (or substitute tsp dried coriander) 1 Tbsp lemon juice For seasoning: 1 tsp ground black pepper 1 tsp ground coriander 1 Tbsp ground cinnamon tsp ground allspice 1 Tbsp cocoa powder (unsweetened) 2 tsp chili powder tsp salt
1 2

Prep time: Cook time:

20 minutes 20 minutes

Preheat oven to 375 F. For the salsa, combine all ingredients and toss well. Let sit for 1015 minutes to marinate while preparing the seasoning and cooking the meat. For the beef tenderloin seasoning, combine all ingredients. Lightly oil the tenderloin and spread an even layer of the dry seasoning over the entire roast. Place the seasoned roast on a roasting or broiling pan and roast for 1015 minutes (to a minimum internal temperature of 145 F). Let cool for 5 minutes before carving into 16 slices (1 ounce each). Serve four slices of the tenderloin with cup salsa on the side.

main dishes

beef

Tip: Delicious with a side of rice and Grilled Romaine Lettuce With Caesar Dressing (on page 105).
yield: 4 servings serving size: 4 oz tenderloin roast, C salsa each serving provides: calories 215 total fat 9g saturated fat 3g cholesterol 67 mg sodium 226 mg

total fiber protein carbohydrates potassium

2g 25 g 9g 451 mg

deliciously healthy dinners

greek-style flank steak with


tangy yogurt sauce
beef flank steak (12 oz)
1 2

Prep time: Cook time:

25 minutes 25 minutes

lemon, garlic, and oregano bring out the flavors of this bold and flavorful Mediterranean dish
1

For marinade: C lemon juice 1 Tbsp olive oil 2 tsp fresh oregano, rinsed, dried, and chopped (or tsp dried) 1 Tbsp garlic, minced (about 23 cloves) For yogurt sauce: 1C cucumber, peeled, seeded, and chopped 1C nonfat plain yogurt 2 Tbsp lemon juice 1 Tbsp fresh dill, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp garlic, minced (about 23 cloves) tsp salt

For the marinade, combine lemon juice, olive oil, oregano, and garlic in a large bowl. Lay steak in a flat container with sides and pour marinade over the steak. Let the steak marinate for at least 20 minutes or up to 24 hours, turning several times. Combine all the ingredients for the yogurt sauce. Set yogurt sauce aside for at least 15 minutes to blend flavors. (Sauce can be prepared up to 1 hour in advance and refrigerated.) Preheat oven broiler on high temperature, with the rack 3 inches from heat source. Broil steak for about 10 minutes on each side (to a minimum internal temperature of 145 F). Let cool for 5 minutes before carving. Slice thinly across the grain into 12 slices (1 ounce each).* Serve three slices of the steak with cup yogurt sauce on the side.

Tip: Try serving in a sandwich with pita bread, lettuce, and tomato. * For description of how to cut meat across the grain, see FAQs in appendix C (on page 135).
yield: 4 servings serving size: 3 oz steak, C yogurt sauce each serving provides: calories 181 total fat 7g saturated fat 2g cholesterol 36 mg sodium 364 mg

total fiber protein carbohydrates potassium

less than 1 g 21 g 9g 329 mg

deliciously healthy dinners

stir-fried orange beef


1 bag 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 1 2 Tbsp 12 oz 3 Tbsp 1 Tbsp C 1 Tbsp (12 oz) frozen vegetable stir-fry peanut or vegetable oil onion, minced (or Tbsp dried) garlic, minced (about 23 cloves) ginger, minced egg white, lightly beaten (or substitute liquid egg white) cornstarch beef flank steak, sliced into thin strips Hoisin sauce lite soy sauce orange juice dry sherry (optional)
1 2 3

Prep time: Cook time:

10 minutes 20 minutes

tangy orange-flavored beef with crisp vegetables


Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7. Heat oil in a large wok or saut pan. Add onion, garlic, and ginger and stir fry until tender but not brown, about 30 seconds to 1 minute. Put egg white in one bowl and cornstarch in another. Dip steak strips into egg white and then coat with cornstarch. Add steak strips to pan and continue to stir fry until steak strips are lightly browned, about 58 minutes. Add Hoisin sauce, soy sauce, orange juice, and sherry (optional), and bring to a boil over high heat. Immediately lower temperature to a gentle simmer. Add the thawed vegetables and mix gently. Simmer until vegetables are heated through, about 34 minutes. Divide mixture into four equal portions (about 2 cups each) and serve.

main dishes

beef

Tip: Delicious over rice or Asian-style noodles (soba or udon).


yield: 4 servings serving size: 2 C meat and vegetables each serving provides: calories 261 total fat 9g saturated fat 2g cholesterol 28 mg sodium 418 mg

total fiber protein carbohydrates potassium

3g 23 g 23 g 648 mg

deliciously healthy dinners

mediterranean kabobs
For marinade: 2 Tbsp olive oil 1 Tbsp garlic, minced (about 23 cloves) 2 Tbsp lemon juice 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) tsp salt For kabobs: 6 oz top sirloin or other beef steak cubes (12 cubes) 6 oz boneless, skinless chicken breast, cut into -inch cubes (12 cubes) 1 large white onion, cut into -inch squares (12 pieces) 12 cherry tomatoes, rinsed 1 (4 oz) red bell pepper, rinsed and cut into -inch squares (12 squares) 12 wooden or metal skewers, each 6 inches long (if wood, soak them in warm water for 510 minutes to prevent burning)
1 2 3

Prep time: Cook time:

15 minutes 10 minutes

broiled beef and chicken cubes flavored with lemon and parsley
Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature. Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving). Mix the beef, chicken, onion, tomatoes, and red pepper cubes in one bowl of the marinade and let sit. After 5 minutes, discard remaining marinade. Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers. Grill or broil on each of the four sides for 23 minutes or until completely cooked (to a minimum internal temperature of 145 F for beef and 165 F for chicken). Spoon most of the second half of the marinade over the kebabs while cooking. Serve three skewers per serving. Drizzle the remaining marinade on top of each kebab before serving (use only the marinade that did not touch the raw meat or chicken).

main dishes beef

Tip: Delicious served over orzo pasta or rice with a side of Asparagus With Lemon Sauce (on page 103).
yield: 4 servings serving size: 3 skewers each serving provides: calories 202 total fat 11 g saturated fat 2g cholesterol 40 mg sodium 333 mg

total fiber protein carbohydrates potassium

2g 18 g 9g 431 mg

deliciously healthy dinners

beef steak with


For steak: 4 beef top sirloin steaks, lean (3 oz each) tsp salt tsp ground black pepper Tbsp olive oil

carrots and mint


1 2

Prep time: Cook time:

15 minutes 15 minutes

a winning combinationa cool, crisp salad with a hot, juicy steak


For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature. For the salad, combine all the ingredients in a bowl, and mix gently. Marinate salad for at least 510 minutes to blend flavors before serving. (Salad can be made up to 3 hours in advance and refrigerated.) Season the steaks with salt and pepper, and lightly coat with oil. Grill or broil 23 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 F). Remove from the heat and let cool for 5 minutes. Serve one 3-ounce steak with cup salad on the side.

For salad: 1C carrots, rinsed and grated 1C cucumber, rinsed, peeled, and sliced 1 Tbsp olive oil 2 Tbsp fresh mint, rinsed, dried, and shredded (or Tbsp dried) tsp salt tsp ground black pepper C orange juice

5 6

Tip: Try serving with Couscous With Carrots, Walnuts, and Raisins (on page 117).
yield: 4 servings serving size 3 oz steak, C salad each serving provides: calories 191 total fat 9g saturated fat 2g cholesterol 35 mg sodium 359 mg

total fiber protein carbohydrates potassium

1g 19 g 9g 451 mg

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deliciously healthy dinners

broiled sirloin with

spicy mustard and apple chutney


1

Prep time: Cook time:

15 minutes 30 minutes

spicy mustard dressing and sweet-and-sour apple chutney make a tangy combination to excite your taste buds
For chutney: 1 Granny Smith apple, rinsed, peeled, cored, and diced (about 1 C) 2 Tbsp shallots, minced 1 Tbsp garlic, minced (about 23 cloves) C canned no-salt-added diced tomatoes 2 oz golden seedless raisins (about C) C apple cider vinegar 2 Tbsp maple syrup For steak: 4 beef top sirloin steaks, lean (3 oz each) tsp salt tsp ground black pepper 1 Tbsp olive oil For mustard dressing: 2C low-sodium beef broth 2 Tbsp Dijon mustard 2 Tbsp cornstarch

For the chutney, combine all the ingredients in a small saucepan. Bring to a boil over high heat, and simmer for 20 minutes or until apples are cooked and soft. Remove from the heat and hold warm, or cool and store. For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature. Season the steaks with salt and pepper, and lightly coat with oil. Grill or broil 34 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 F). Remove from the heat and set aside for 5 minutes. For the mustard dressing, mix together beef broth, Dijon mustard, and cornstarch in a small saucepan. Bring to a boil on medium-high heat while stirring constantly. Lower the heat, and simmer for 23 minutes. Serve each steak with cup of chutney and cup of mustard dressing.

main dishes

beef

3 4

Tip: Try serving with a side of steamed broccoli and Savory Brown Rice (on page 121).
yield: 4 servings serving size: 3 oz steak, C chutney, C mustard dressing each serving provides: calories 285 total fat 8g saturated fat 2g cholesterol 35 mg sodium 421 mg

total fiber protein carbohydrates potassium

2g 23 g 32 g 554 mg

deliciously healthy dinners

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beef steak with light tomato

Prep time: Cook time:

10 minutes 25 minutes

mushroom sauce
try serving with crusty bread to soak up the incredibly flavorful sauce
1 Tbsp 4 4 oz 1 1 Tbsp 1C 2 Tbsp 2 Tbsp 2C 1 Tbsp 1 Tbsp 1 Tbsp tsp tsp olive oil beef top sirloin steaks, lean (3 oz each) white mushrooms, rinsed and quartered (about 1 C) large shallot, minced (about 2 Tbsp) garlic, minced (about 23 cloves) canned no-salt-added diced tomatoes no-salt-added tomato paste apple cider vinegar low-sodium beef broth cornstarch fresh parsley, rinsed, dried, and minced (or 1 tsp dried) fresh tarragon, rinsed, dried, and chopped (or 1 tsp dried) salt ground black pepper
1 2 3

Preheat oven to 350 F. Heat olive oil in a large, heavy-bottom saut pan. Gently blot steaks dry with paper towels and then carefully place them in the hot pan. Saut both sides, about 23 minutes, until golden to dark brown. Remove steaks from pan, and put them on a baking sheet to finish in the preheated oven for an additional 35 minutes or to your desired doneness (to a minimum internal temperature of 145 F). To make the sauce, pour off any excess grease from the pan. Add mushrooms and saut until lightly brown, about 34 minutes. Lower the heat, and add shallot and garlic. Cook gently over low heat for about 2 minutes, until tender, but not brown. Add tomatoes, tomato paste, and apple cider vinegar, and cook an additional 3 minutes. In a bowl, mix beef broth and cornstarch.
continued on page 13

12

deliciously healthy dinners

beef steak with light tomato mushroom sauce (continued)


10

Add broth mixture, parsley, and tarragon to the saut pan. Bring to a boil on medium-high heat while stirring constantly. Lower the heat and simmer for 23 minutes. Season with salt and pepper. Serve one steak with cup sauce.

main dishes

11

beef

Tip: Also pairs nicely with Cauliflower With Whole-Wheat Breadcrumbs (on page 104).
yield: 4 servings serving size: 3 oz steak, C sauce each serving provides: calories 200 total fat 8g saturated fat 2g cholesterol 35 mg sodium 404 mg

total fiber protein carbohydrates potassium

2g 23 g 10 g 569 mg

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13

japanese-style beef and


this hearty main-meal soup is flavorful, yet simple to prepare
For broth: 4 oz shiitake mushroom stems, rinsed (remove caps and set aside) (or substitute dried shiitake mushrooms) 1 Tbsp garlic, minced (about 23 cloves) 1 Tbsp ginger, minced 1 stalk lemongrass, crushed (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon) 1 Tbsp ground coriander 4C low-sodium beef broth 1 Tbsp lite soy sauce For meat and vegetables: 1 bag (12 oz) frozen vegetable stir-fry 4 oz shiitake mushrooms caps, rinsed and quartered 8 oz udon or soba noodles (or substitute angel hair pasta), cooked 1 lb lean beef top sirloin, sliced very thin 4 oz firm silken tofu, diced C scallions (green onions), rinsed and sliced thin
1

noodle soup

Prep time: Cook time:

25 minutes 15 minutes

Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 4. Combine all ingredients for broth, except soy sauce, in a medium-sized pot or saucepan. Bring to a boil over high heat, then lower heat and simmer for 15 minutes. Strain the broth through a fine wire colander, and discard the solid parts. Season to taste with soy sauce.
continued on page 15

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deliciously healthy dinners

japanese-style beef and noodle soup (continued)


4

To finish the soup, bring the broth back to a boil. Add the thawed vegetable stir-fry mix and mushroom caps, and simmer for 1 minute. Add the noodles and continue to simmer for another minute. Add the beef and continue to simmer for about 5 minutes or until the beef is slightly pink to brown (to a minimum internal temperature of 145 F). Add tofu and scallions, and simmer 12 minutes until heated through. Serve immediately in 1-cup portions.

main dishes

beef

Hint: There are several varieties of tofu, each with a different moisture level. Silken and soft tofu are the moistest and easily blended into shakes, dips, and dressings. Regular tofu is less moist, and its best for scrambling or using like cheese in casseroles. Firm, extra-firm, and pressed tofus are the driest. They absorb other flavors easily and hold their shape in stir-fries and on the grill.
yield: 4 servings serving size: 1 C soup each serving provides: calories 325 total fat 8g saturated fat 3g cholesterol 52 mg sodium 285 mg

total fiber protein carbohydrates potassium

4g 36 g 28 g 882 mg

deliciously healthy dinners

15

quick beef casserole


lb 1C 1C 1C 3 C tsp tsp tsp 1C 2 1C 1 C lean ground beef onion, chopped celery, rinsed and chopped green bell pepper, rinsed, seeded, and cubed tomatoes, rinsed and diced salt ground black pepper paprika frozen peas small carrots, rinsed, peeled, and diced uncooked rice water
1 2

Prep time: Cook time:

10 minutes 45 minutes

lean beef, vegetables, and rice are tossed together in this quick and easy casserole
In a saut pan, brown the ground beef. Drain off the extra fat by tilting the saut pan over a disposable cup in the sink to collect the fat. Use the lid to shield the meat from falling out. After the fat has turned solid, discard the cup in the trash. Add the rest of the ingredients to the saut pan, and mix well. Cover saut pan with lid, and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.

Tip: To save time, use no-salt-added canned tomatoes and frozen chopped peppers and carrots.
yield: 8 servings serving size: 1 C casserole each serving provides: calories 201 total fat 5g saturated fat 2g cholesterol 16 mg sodium 164 mg

total fiber protein carbohydrates potassium

3g 9g 31 g 449 mg

16

deliciously healthy dinners

moroccan chicken stew with couscous thai-style chicken curry sweet-and-sour chicken chicken quesadillas with red and green salsa

poultry

chicken and mushroom fricassee chicken and celery stir-fry oven-crusted chicken breast chicken picadillo chicken ratatouille asian-style chicken wraps cornbread-crusted turkey turkey club burger turkey mole 20-minute chicken creole

moroccan chicken stew with


couscous
spice it up with this traditional dish from northern Africa
1 Tbsp 1 lb 1 Tbsp 1C 1C C 2C C tsp 1 Tbsp olive oil skinless chicken legs, split (about 4 whole legs) Moroccan spice blend* carrots, rinsed, peeled, and diced onion, diced lemon juice low-sodium chicken broth ripe black olives, sliced salt chili sauce (optional)
1

Prep time: Cook time:

15 minutes 30 minutes

Heat olive oil in a large saut pan. Add chicken legs, and brown on all sides, about 23 minutes per side. Remove chicken from pan and put on a plate with a cover to hold warm. Add spice blend to saut pan and toast gently. Add carrots and onion to saut pan, and cook for about 34 minutes or until the onions have turned clear, but not brown. Add lemon juice, chicken broth, and olives to saut pan, and bring to a boil over high heat. Add chicken legs, and return to a boil. Cover and gently simmer for about 1015 minutes (to a minimum internal temperature of 165 F).
continued on page 19

2 3

For couscous: 1C low-sodium chicken broth 1C couscous (try whole-wheat couscous) 1 Tbsp fresh mint, rinsed, dried, and shredded thin (or 1 tsp dried)

18

deliciously healthy dinners

moroccan chicken stew with couscous (continued)


5

Meanwhile, prepare the couscous by bringing chicken broth to a boil in a saucepan. Add couscous, and remove from the heat. Cover and let stand for 10 minutes. Fluff couscous with a fork, and gently mix in the mint. When chicken is cooked, add salt. Serve two chicken legs over cup couscous topped with cup sauce in a serving bowl. Add chili sauce to taste.

main dishes

poultry

Tip: Try serving with a side of Cinnamon-Glazed Baby Carrots (on page 113). * You also can make your own Moroccan spice blend by mixing 1 teaspoon each of ground coriander, ground cumin, ground ginger, and ground cinnamon per 1 pound of meat or chicken. Make this mix in advance and store it in your pantry to use as needed.
yield: 4 servings serving size: 2 chicken legs, C couscous, C sauce each serving provides: calories 333 total fat 12 g saturated fat 2g cholesterol 51 mg sodium 415 mg

total fiber protein carbohydrates potassium

6g 24 g 36 g 478 mg

deliciously healthy dinners

19

thai-style chicken curry


For sauce: 1 Tbsp peanut oil or vegetable oil 1 Tbsp ginger, minced (or a 1-inch piece, crushed) Tbsp garlic, minced (about 1 clove) C scallions (green onions), rinsed and chopped 1 Tbsp lemongrass, minced (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon) 1 Tbsp Thai green curry paste C light coconut milk (or use a spoon to discard visible layer of fat off the top of an unshaken can of regular coconut milk; then, measure C for recipe) 1 tsp honey 1 tsp lite soy sauce 1 tsp fish sauce 1 Tbsp cornstarch C low-sodium chicken broth For chicken and vegetables: 1 bag (12 oz) frozen vegetable stir-fry 12 oz boneless, skinless chicken breast, cut into thin strips
1 2

Prep time: Cook time:

20 minutes 25 minutes

classic Thai flavors blend together beautifully in this delicious curry; add more green curry paste for a spicy kick
Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7. For sauce, heat oil in a small saucepan on medium heat. Add ginger, garlic, scallions, and lemongrass, and cook gently until tender, but not brown, about 23 minutes. Add curry paste, and cook for an additional 23 minutes. Add coconut milk, honey, soy sauce, and fish sauce, and bring to a boil over high heat. In a bowl, mix cornstarch with chicken broth. Add mixture to the saucepan, and return to a boil while stirring constantly.
continued on page 21

20

deliciously healthy dinners

thai-style chicken curry (continued)


6

Lower heat to a simmer, and add chicken strips. Simmer gently for 58 minutes. Add thawed vegetables, and continue to cook gently with lid on until the vegetables are heated through, an additional 23 minutes. Divide into four even portions, each about 3 ounces chicken breast and 1 cup vegetables, and serve.

main dishes

poultry

Tip: Delicious served over rice or Asian-style noodles (soba or udon).


yield: 4 servings serving size: 3 oz chicken, 1 C vegetables each serving provides: calories 207 total fat 7g saturated fat 3g cholesterol 50 mg sodium 249 mg

total fiber protein carbohydrates potassium

3g 23 g 14 g 406 mg

deliciously healthy dinners

21

sweet-and-sour chicken
1 bag 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 2 Tbsp 1 Tbsp 2 Tbsp 1 Tbsp 1C 12 oz 1 Tbsp (12 oz) frozen vegetable stir-fry peanut oil or vegetable oil ginger, minced garlic, minced (about 23 cloves) fresh scallions (green onions), minced rice vinegar Asian hot chili sauce brown sugar cornstarch low-sodium chicken broth boneless, skinless chicken breast, cut into thin strips lite soy sauce
1 2

Prep time: Cook time:

15 minutes 15 minutes

sweet and sour flavors make a winning combination in this healthier version of a popular Chinese dish
Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 6. Heat oil in a large wok or saut pan on medium heat. Add ginger, garlic, and scallions, and stir fry until cooked, but not brown, about 23 minutes. Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer. In a bowl, mix cornstarch with chicken broth, and add to the pan. Bring to a boil over high heat, stirring constantly. Lower temperature to a gentle simmer. Add chicken, and stir continually for 58 minutes. Add vegetables, and mix gently. Simmer with lid on to reheat, about 2 minutes. Add soy sauce, and mix gently. Divide into four even portions, and serve.

5 6

7 8

Tip: Try serving with a side of steamed rice.


yield: 4 servings serving size: 3 oz chicken, 1 C vegetables each serving provides: calories 221 total fat 6g saturated fat 1g cholesterol 51 mg sodium 287 mg

total fiber protein carbohydrates potassium

3g 23 g 21 g 460 mg

22

deliciously healthy dinners

chicken quesadillas with


For salsa: 4 medium tomatoes, rinsed and diced (about 2 C) C red onion, diced 1 medium Jalapeno chili pepper, rinsed and split lengthwise remove seeds and white membrane, and mince (about 2 Tbsp); for less spice, use a green bell pepper 2 Tbsp lime juice (or about 4 limes) 2 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 2 tsp dried coriander) 1 tsp ground cumin For quesadillas: 12 oz boneless, skinless chicken breast, cut into thin strips 4 (10-inch) whole-wheat tortillas tsp salt tsp chili sauce 2 oz pepper jack cheese, shredded (about C) 1 Tbsp pine nuts, toasted (optional) Cooking spray
yield: 4 servings serving size: 1 quesadilla, C salsa

Prep time: Cook time:

30 minutes 10 minutes

red and green salsa


1

this delicious finger food can be served as an appetizer or main-dish meal


Preheat oven broiler on high temperature, with the rack 3 inches from heat source. For salsa, combine all ingredients and toss well. Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.) Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray. Broil for 810 minutes. To assemble the quesadillas, place four whole-wheat tortillas on the countertop or table. Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional). Fold tortillas in half to close, and carefully transfer each to a baking sheet lined with parchment or wax paper. Bake quesadillas at 350 F for 510 minutes or until the cheese is melted. Serve one quesadilla with cup salsa on the side.

main dishes

poultry

Tip: Delicious with a side of fresh grilled corn-on-the-cob.


each serving provides: calories 339 total fat 11 g saturated fat 3g cholesterol 62 mg sodium 453 mg

total fiber protein carbohydrates potassium

4g 26 g 32 g 454 mg

deliciously healthy dinners

23

chicken and mushroom fricassee


1 Tbsp olive oil 1 carton (10 oz) white button mushrooms, rinsed and quartered 1C leeks, split into quarters, then sliced into small squares and rinsed well 1C potatoes, peeled and diced 1C celery, rinsed and diced 1C pearl onions, raw or frozen 3C low-sodium chicken broth 1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs) 2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried) 1 Tbsp lemon juice 1 Tbsp cornstarch 2 Tbsp fat-free sour cream tsp salt tsp ground black pepper
1 2 3

Prep time: Cook time:

10 minutes 30 minutes

fat-free sour cream, vegetables, and herbs make this rich and hearty dish guilt free
Preheat oven to 350 F. Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saut pan with a metal handle will work as well). Add mushrooms to pan, and cook until golden brown, about 35 minutes. Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 35 additional minutes. Add chicken broth to the pan, and bring to a boil. Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165 F). When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil. Add herbs and lemon juice. In a bowl, mix the cornstarch with the sour cream, and add to the pan. Bring back to a boil and then remove from the heat. Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.

main dishes poultry

Tip: Try serving over pasta with a side of Baby Spinach With Golden Raisins and Pine Nuts (on page 107).
yield: 4 servings serving size: 1 chicken leg, 1 C vegetables and sauce each serving provides: calories 242 total fat 9g saturated fat 2g cholesterol 42 mg sodium 430 mg

total fiber protein carbohydrates potassium

3g 20 g 24 g 807 mg

deliciously healthy dinners

25

chicken and celery stir-fry


1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp peanut oil or vegetable oil ginger, minced garlic, minced (about 23 cloves) fresh scallions (green onions), rinsed and minced 2C celery, rinsed and sliced 1C carrots, rinsed and peeled into very thin strips 1 Tbsp cornstarch 1C low-sodium chicken broth 2 Tbsp rice vinegar 12 oz boneless, skinless chicken breast, cut into thin strips 1 Tbsp lite soy sauce Tbsp sesame oil (optional) 1 Tbsp sesame seeds, toasted (optional)
1 2 3

Prep time: Cook time:

20 minutes 20 minutes

serve on top of steamed brown rice, and you have a quick, easy, and delicious weeknight meal
Heat oil in a large wok or saut pan. Add ginger, garlic, and scallions, and stir fry briefly until cooked, but not brown, about 30 seconds to 1 minute. Add celery and carrots, and continue to cook gently until the celery begins to soften. In a bowl, mix cornstarch with chicken broth, and add to the pan. Add rice vinegar, and bring to a boil over high heat. Lower temperature to a gentle simmer. Add chicken, and stir continually for 58 minutes. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and mix gently. Serve 1 cup chicken stir-fry.

4 5

yield: 4 servings serving size: 1 C chicken and vegetables

each serving provides: calories 188 total fat 7g saturated fat 2g cholesterol 51 mg sodium 237 mg

total fiber protein carbohydrates potassium

2g 22 g 8g 370 mg

26

deliciously healthy dinners

oven-crusted chicken breast


a healthy way to fry chicken
For chicken: 4 boneless, skinless chicken breasts (3 oz each) 1 egg white (or substitute liquid egg white) 1C fat-free evaporated milk 1C breadcrumbs C rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces 1C whole-wheat flour 2 Tbsp olive oil or vegetable oil For salad: 2 Tbsp lemon juice Tbsp olive oil 4C red leaf lettuce, rinsed and dried 1C cherry tomatoes, rinsed and halved tsp salt tsp ground black pepper Tip: Try serving with a side of oven-roasted potatoes.
yield: 4 servings serving size: 3 oz chicken breast, 1 C salad
1 2 3

Prep time: Cook time:

20 minutes 20 minutes

Preheat oven to 350 F. Place chicken in a freezer bag with the air squeezed out, and pound each breast down to -inch thickness.

main dishes

Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well. Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture. Heat oil in a large saut pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 23 minutes. Turn carefully, and pan fry the second side for an additional 23 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350 F oven for about 58 minutes (to a minimum internal temperature of 165 F). For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper. Serve 1 cup salad with one piece of chicken.
each serving provides: calories 264 total fat 11 g saturated fat 2g cholesterol 49 mg sodium 263 mg total fiber protein carbohydrates potassium 3g 24 g 18 g 553 mg

poultry

deliciously healthy dinners

27

chicken picadillo
2 tsp 1 1

Prep time: Cook time:

15 minutes 25 minutes

this zesty one-pot meal is easy to throw together on a busy weeknight


olive oil large yellow onion, finely chopped medium green bell pepper, rinsed and finely chopped 1 medium red bell pepper, rinsed and finely chopped 1 Tbsp garlic, mashed (about 3 cloves) 12 oz boneless, skinless chicken breast, cut into thin strips 1 /3 C no-salt-added tomato sauce 1 /3 C low-sodium chicken broth 1 /3 C lemon juice tsp ground cumin 2 bay leaves 1 /3 C water C golden seedless raisins For garnish: 1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander) 1 Tbsp capers, drained 2 Tbsp green olives, chopped Tip: Serve with brown rice and black beans.
yield: 6 servings serving size: C chicken and vegetables each serving provides: calories 162 total fat 5g saturated fat 1g cholesterol 46 mg sodium 133 mg
1

Heat olive oil in a large saut pan over medium heat. Add the onion, bell peppers, and garlic, and saut until vegetables are soft, about 5 minutes. Add the chicken, and stir fry for another 510 minutes, until chicken is no longer pink inside. Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken. Cover the pan, and reduce the heat. Simmer for 10 minutes. Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.

total fiber protein carbohydrates potassium

2g 18 g 13 g 380 mg

28

deliciously healthy dinners

chicken ratatouille
1 Tbsp 12 oz vegetable oil boneless, skinless chicken breast, cut into thin strips 2 zucchini, about 7 inches long, unpeeled, thinly sliced 1 small eggplant, peeled, cut into 1-inch cubes 1 medium onion, thinly sliced 1 medium green bell pepper, rinsed and cut into 1-inch pieces lb fresh mushrooms, rinsed and sliced 1 can (14 oz) whole peeled tomatoes, chopped Tbsp garlic, minced (about 1 clove) 1 tsp dried basil, crushed 1 Tbsp fresh parsley, rinsed, dried, and minced 1 /8 tsp ground black pepper

Prep time: Cook time:

15 minutes 20 minutes

it may be hard to say ratatouille (pronounced rat-uh-TOO-ee), but this one-dish recipe will show you that its very easy to eat
1 2

Heat oil in a large nonstick pan. Add chicken, and saut for about 3 minutes or until lightly browned. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook for about 15 minutes, stirring occasionally. Add tomatoes, garlic, basil, parsley, and black pepper. Stir and continue to cook for about 5 minutes. Serve warm.

main dishes

poultry

Tip: Serve with a side of whole-wheat pasta.


yield: 4 servings serving size: 1 C chicken and vegetables each serving provides: calories 266 total fat 8g saturated fat 2g cholesterol 66 mg sodium 253 mg

total fiber protein carbohydrates potassium

6g 30 g 21 g 1,148 mg

deliciously healthy dinners

29

asian-style chicken wraps


For sauce: 1 small Jalapeno chili pepper, rinsed and split lengthwise remove seeds and white membrane, and mince (about 1 Tbsp); for less spice, use green bell pepper 1 Tbsp garlic, minced (about 23 cloves) 3 Tbsp brown sugar or honey C water Tbsp fish sauce 2 Tbsp lime juice (or about 4 limes) For chicken: 1 Tbsp peanut oil or vegetable oil 1 Tbsp ginger, minced 1 Tbsp garlic, minced (about 23 cloves) 12 oz boneless, skinless chicken breast, cut into thin strips 1 Tbsp lite soy sauce 1 Tbsp sesame oil (optional) 1 Tbsp sesame seeds (optional) For wrap: 1 (small) head red leaf lettuce, rinsed, dried, and separated into single leaves large enough to create wrap 8 fresh basil leaves, whole, rinsed and dried 2C bok choy or Asian cabbage, rinsed and shredded
30 deliciously healthy dinners 1 2

Prep time: Cook time:

15 minutes 20 minutes

delicious on their own, or try serving with a side of Sunshine Rice (on page 126)
To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat. Remove from heat, and let sit in hot saucepan for 35 minutes. Chill in refrigerator for about 15 minutes or until cold. Prepare the chicken by heating oil in a large wok or saut pan. Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.
continued on page 31

asian-style chicken wraps (continued)


3 4

Add chicken, and continue to stir fry for 58 minutes. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil. Remove from the heat, and cover with lid to hold warm in hot saut pan. Assemble each wrap: Place one large red lettuce leaf on a plate, then add cup chicken stir-fry, 1 basil leaf, and cup shredded cabbage and fold together. Serve two wraps with cup sauce.

main dishes

poultry

yield: 4 servings serving size: 2 wraps, C sauce

each serving provides: calories 242 total fat 10 g saturated fat 2g cholesterol 47 mg sodium 393 mg

total fiber protein carbohydrates potassium

3g 21 g 17 g 636 mg

deliciously healthy dinners

31

cornbread-crusted turkey
1C low-fat buttermilk 1 Tbsp Dijon mustard 4 skinless turkey fillets (3 oz each) 4- by 4-inch square prepared cornbread (about 1 C crumbs) (See Good-for-You Cornbread on page 119) 1 egg white (or substitute liquid egg white) 1C low-sodium chicken broth 1 Tbsp cornstarch 1 lb frozen baby carrots 1 Tbsp fresh sage, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp butter
1 2 3 4

Prep time: Cook time:

20 minutes 20 minutes

not just for Thanksgivingenjoy this hearty turkey dinner any time of year
Preheat oven to 350 F. Combine buttermilk and Dijon mustard. Mix well. Add turkey fillets to buttermilk mixture to marinate for 510 minutes while preparing cornbread. Grind cornbread in a food processor, or use your fingers to make coarse crumbs. Place breadcrumbs on a baking sheet, and dry in a 300 F oven or toaster oven for 45 minutes. Do not brown. Pour breadcrumbs into a dry, shallow dish. Put egg white in a separate bowl. Remove turkey from the buttermilk, and dip each fillet first in the egg white and then in the cornbread crumbs to coat. Be sure to discard leftover buttermilk mixture and cornbread crumbs. Place breaded turkey fillets on a baking sheet, and bake for 1015 minutes (to a minimum internal temperature of 165 F). While the turkey is cooking, combine chicken broth, cornstarch, carrots, sage, and butter in a medium saucepan. Bring to a boil over high heat, stirring occasionally. Lower temperature to a simmer.
continued on page 33

32

deliciously healthy dinners

cornbread-crusted turkey (continued)


9

Simmer gently for about 5 minutes, or until the butter is melted, the sauce is thick, and the carrots are warm. Serve each 3-ounce turkey fillet with 1 cup of carrots and sauce mixture.

main dishes

10

poultry

Tip: Try serving with a baked or roasted sweet potato.


yield: 4 servings serving size: 3 oz turkey, 1 C carrots and sauce mixture each serving provides: calories 285 total fat 6g saturated fat 3g cholesterol 48 mg sodium 420 mg

total fiber protein carbohydrates potassium

3g 29 g 29 g 378 mg

deliciously healthy dinners

33

34

deliciously healthy dinners

turkey club burger


For turkey burger: 12 oz 99 percent fat-free ground turkey C scallions (green onions), rinsed and sliced tsp ground black pepper 1 large egg 1 Tbsp olive oil For spread: 2 Tbsp light mayonnaise 1 Tbsp Dijon mustard For toppings: 4 oz spinach or arugula, rinsed and dried 4 oz portabella mushroom, rinsed, grilled or broiled, and sliced (optional) 4 whole-wheat hamburger buns

Prep time: Cook time:

20 minutes 20 minutes

lighten up your traditional hamburger with lean ground turkeyless saturated fat, without less flavor
1

Preheat oven broiler on high temperature (with the rack 3 inches from heat source) or grill on mediumhigh heat. To prepare burgers, combine ground turkey, scallions, pepper, and egg, and mix well. Form into - to -inch thick patties, and coat each lightly with olive oil. Broil or grill burgers for about 79 minutes on each side (to a minimum internal temperature of 160 F). Combine mayonnaise and mustard to make a spread. Assemble tablespoon spread, 1 ounce spinach or arugula, several slices of grilled portabella mushroom (optional), and one burger on each bun.

main dishes

poultry

4 5

Tip: Try it with a side of Grilled Romaine Lettuce With Caesar Dressing (on page 105). Hint: To grill portabella mushrooms, scrape off the gills from underneath the mushroom caps. Lightly coat with olive oil, and grill or broil for 23 minutes on each side or until tender. Slice and set aside until burgers are ready.
yield: 4 servings serving size: 1 burger with toppings each serving provides: calories 299 total fat 11 g saturated fat 2g cholesterol 89 mg sodium 393 mg

total fiber protein carbohydrates potassium

5g 29 g 26 g 424 mg

deliciously healthy dinners

35

turkey mole

Prep time: Cook time:

15 minutes 30 minutes

mole is a classic Latin sauce, made with cocoa and spices


For sauce: 1 Tbsp chili powder 1 tsp ground black pepper 1 /8 tsp ground cloves 1 /8 tsp ground allspice 1 Tbsp sesame seeds (reserve 1 tsp for garnish) (optional) 2 Tbsp canola oil, divided into two 1-Tbsp portions Tbsp garlic, minced (about 1 clove) C onion, chopped 1C canned no-salt-added diced tomatoes 1 tsp fresh oregano, rinsed, dried, and chopped (or tsp dried) 1 Tbsp cocoa powder 1C low-sodium chicken broth For turkey: 12 oz turkey fillets, boneless and skinless (about 4 pieces) tsp salt tsp ground black pepper
1

Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature. To prepare the sauce, add chili powder, pepper, cloves, allspice, and sesame seeds (optional) to a saucepan, and toast on medium heat for 2 minutes. Add 1 tablespoon canola oil. Saut garlic on medium to medium-high heat for 30 seconds to 1 minute. Add onion, and saut until cooked but not brown, about 23 minutes. Add tomatoes, oregano, cocoa powder, and chicken broth, and bring to a boil over high heat. Simmer for 810 minutes. Remove from the heat, and let cool to room temperature. Puree the sauce in a blender until smooth. Return sauce to the pan, and reheat slowly (or keep sauce warm on stovetop). To prepare the turkey, coat the fillets with 1 tablespoon canola oil and season with salt and pepper.
continued on page 37

36

deliciously healthy dinners

turkey mole (continued)


8

Broil turkey in preheated oven or grill for 35 minutes on each side or until the turkey is fully cooked (to a minimum internal temperature of 165 F). Serve one piece of turkey with cup of the warm mole sauce.

main dishes

poultry

Tip: Try serving with rice and Baby Spinach With Golden Raisins and Pine Nuts (on page 107).
yield: 4 servings serving size: 1 turkey fillet, C sauce each serving provides: calories 217 total fat 9g saturated fat 1g cholesterol 53 mg sodium 421 mg

total fiber protein carbohydrates potassium

2g 24 g 9g 419 mg

deliciously healthy dinners

37

20-minute
12 oz

Prep time: Cook time:

15 minutes 20 minutes

chicken creole
1

this quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce
boneless, skinless chicken breast, cut into thin strips 1C canned whole peeled tomatoes, chopped 1C chili sauce (look for lowest sodium version) 1 C green bell pepper, rinsed and chopped 1 C celery, rinsed and chopped C onion, chopped 1 Tbsp garlic, minced (about 23 cloves) 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) tsp crushed red pepper tsp salt Cooking spray

Spray saut pan with cooking spray. Preheat over high heat. Cook chicken in hot saut pan, stirring for 35 minutes. Reduce heat. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to a boil over high heat, and then reduce heat to simmer. Simmer, covered, for 10 minutes.

Tip: Delicious served over rice.


yield: 4 servings serving size: 1 C each serving provides: calories 274 total fat 5g saturated fat 1g cholesterol 73 mg sodium 383 mg

total fiber protein carbohydrates potassium

4g 30 g 30 g 944 mg

38

deliciously healthy dinners

grilled tuna with chickpea and spinach salad baja-style salmon tacos spanish-style shrimp stew braised cod with leeks baked red snapper with zesty tomato sauce teriyaki-glazed salmon with stir-fried vegetables red snapper provencal asian-style steamed salmon baked salmon dijon fish veronique

seafood

grilled tuna with chickpea


tuna is a sturdy fish that is easy to grill or broil
1 Tbsp 1 Tbsp 2 Tbsp 1 Tbsp 12 oz olive or canola oil garlic, minced (about 23 cloves) lemon juice oregano, minced (or 1 tsp dried) tuna steaks, cut into 4 portions (3 oz each)
1 2

Prep time: Cook time:

25 minutes 20 minutes

and spinach salad


Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 510 minutes. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.) Grill or broil tuna on high heat for 34 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 F). Serve one tuna steak over 1 cup of mixed salad.

main dishes

seafood

For salad: can (15 oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed bag (10 oz) leaf spinach, rinsed and dried 1 Tbsp lemon juice 1 medium tomato, rinsed and cut into wedges 1 /8 tsp salt 1 /8 tsp ground black pepper

Tip: Try with a side of Quinoa With Paprika and Cumin (on page 118). Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
yield: 4 servings serving size: 1 tuna steak, 1 C salad each serving provides: calories 282 total fat 10 g saturated fat 2g cholesterol 42 mg sodium 418 mg

total fiber protein carbohydrates potassium

5g 31 g 15 g 874 mg

deliciously healthy dinners

41

baja-style salmon tacos


fun finger food for a hot summer night
12 oz 4 salmon fillet, cut into 4 portions (3 oz each) (8-inch) whole-wheat tortillas
1 2

Prep time: Cook time:

20 minutes 15 minutes

Preheat grill or oven broiler (with the rack 3 inches from heat source) on high temperature. Prepare taco filling by combining all ingredients. Let stand for 1015 minutes to blend the flavors. To prepare the marinade, combine the oil, lime juice, chili powder, cumin, coriander, and salt in a bowl. Place salmon fillets in a flat dish with sides. Pour marinade evenly over fillets. Place salmon fillets on grill or broiler. Cook for 34 minutes on each side, until fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 F). Remove from the heat and set aside for 23 minutes. Cut into strips. To make each taco, fill one tortilla with cup filling and one salmon fillet.

For taco filling: 1C green cabbage (about head), rinsed and shredded 1 tsp lime juice 1 tsp honey C red onion, thinly sliced (or substitute white onion) 1 medium Jalapeno chili pepper, rinsed and split lengthwiseremove seeds and white membrane, and mince (about 2 Tbsp); for less spice, use green bell pepper 1 tsp fresh cilantro, minced (or substitute tsp ground coriander) For marinade: Tbsp corn oil or other vegetable oil 1 Tbsp lime juice 2 tsp chili powder tsp ground cumin tsp ground coriander tsp salt

Tip: Try serving with a tomato cucumber salad drizzled with light vinaigrette.
yield: 4 servings serving size: 1 taco each serving provides: calories 325 total fat 11 g saturated fat 1g cholesterol 54 mg sodium 395 mg

total fiber protein carbohydrates potassium

4g 24 g 29 g 614 mg

42

deliciously healthy dinners

spanish-style shrimp stew


enjoy this Mediterranean-flavored seafood stew
1 Tbsp 1 Tbsp 1C olive oil garlic, minced (about 23 cloves) fennel (about 1 bulb, outer layers removed), rinsed and diced (or substitute leek or onion) (14 oz each) no-salt-added diced tomatoes low-sodium chicken broth new (red) potatoes, rinsed and quartered (about 2 C) large shrimp, peeled and deveined (about 24 pieces) fresh oregano, rinsed, dried, and chopped (or 2 tsp dried) lemon juice fresh basil, rinsed, dried, and chopped (or 2 tsp dried) salt ground black pepper
1 2

Prep time: Cook time:

20 minutes 25 minutes

Heat olive oil in a large saut pan. Add garlic and fennel, and cook on medium heat, stirring often, until the fennel pieces begin to soften, about 57 minutes. Add tomatoes, chicken broth, and potatoes, and bring to a boil. Lower temperature to a gentle simmer, and cook until the potatoes begin to soften, about 10 minutes. Add shrimp, oregano, lemon juice, and basil, and mix gently. Continue to simmer until the shrimp are pink and fully cooked, about 5 minutes (to a minimum internal temperature of 145 F). Add salt and pepper. Serve 1 cups stew (each serving to include about six shrimp).

main dishes

2 cans 1C 2 lb 12 oz 2 Tbsp 2 Tbsp 2 Tbsp tsp tsp

seafood

4 5

Tip: Delicious over rice or with a green salad and crispy and crusty bread (broiled with garlic) to soak up the sauce.
yield: 4 servings serving size: 1 C stew each serving provides: calories 211 total fat 5g saturated fat 1g cholesterol 126 mg sodium 375 mg

total fiber protein carbohydrates potassium

4g 18 g 25 g 276 mg

deliciously healthy dinners

43

44

deliciously healthy dinners

braised cod with leeks


a simple, but elegant, weeknight meal
1 Tbsp 2C 3 4 2C 2 Tbsp 12 oz tsp tsp butter leeks, split lengthwise, sliced thin, and rinsed well medium carrots, rinsed, peeled, and cut into thin sticks new (red) potatoes, rinsed and sliced into -inch thick circles low-sodium chicken broth fresh parsley, rinsed, dried, and chopped (or 2 tsp dried) cod fillets, cut into 4 portions (3 oz each) salt ground black pepper
1 2

Prep time: Cook time:

15 minutes 25 minutes

Heat butter in a large saut pan. Add leeks and carrots, and cook gently for 35 minutes, stirring often, until the vegetables begin to soften. Add potatoes, chicken broth, parsley, and salt and pepper, and bring to a boil over high heat. Reduce heat and simmer gently until the vegetables are just tender, about 1012 minutes. Add cod fillets, and cover with a tight-fitting lid. Continue cooking over low heat for an additional 5 minutes or until the fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 F). Serve each cod fillet with 1 cups broth and vegetables.

main dishes

seafood

Tip: Delicious with Asparagus With Lemon Sauce (on page 103).
yield: 4 servings serving size: 3 oz cod, 1 C broth and vegetables each serving provides: calories 158 total fat 4g saturated fat 2g cholesterol 42 mg sodium 437 mg

total fiber protein carbohydrates potassium

3g 17 g 13 g 476 mg

deliciously healthy dinners

45

46

deliciously healthy dinners

baked red snapper with


zesty tomato sauce
1 2

Prep time: Cook time:

10 minutes 40 minutes

traditional Mediterranean-style fish with tomatoes and peppers


For fish: 12 oz fillets of red snapper or bass, cut into 4 portions (3 oz each) 1 Tbsp olive oil tsp salt tsp ground black pepper For tomato sauce: 1 Tbsp olive oil 1 red bell pepper, rinsed and cut into -inch sticks 1 green bell pepper, rinsed and cut into -inch sticks 1C canned no-salt-added diced tomatoes 2C canned no-salt-added tomato sauce 1 Tbsp fresh oregano, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
yield: 4 servings serving size: 3 oz fillet, 1 C sauce

Preheat oven to 350 F. Rinse fish fillets in cold water. Pat dry with paper towels. Coat each fillet with olive oil and season with salt and pepper. Place fish fillets on a baking sheet, and bake for 2530 minutes or until fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 F). For sauce, heat olive oil in a medium-sized saucepan. Add bell peppers, and cook gently until they are still firm, but tender, about 35 minutes. Add tomatoes and tomato sauce, and bring to a boil over high heat. Reduce heat and simmer for 1015 minutes or until the tomatoes are soft. Add oregano, basil, and parsley, and simmer for an additional 23 minutes. Remove sauce from the heat and set aside. When the fish is done (see step 2), remove from the oven. Serve each 3-ounce fillet with 1 cup of sauce.

main dishes seafood

3 4

Tip: Delicious served with Pesto Baked Polenta (on page 125).
each serving provides: calories 213 total fat 8g saturated fat 1g cholesterol 30 mg sodium 365 mg

total fiber protein carbohydrates potassium

4g 20 g 15 g 910 mg

deliciously healthy dinners

47

teriyaki-glazed salmon with


For salmon: 2 Tbsp light teriyaki sauce C mirin (or sweet rice wine) 2 Tbsp rice vinegar 2 Tbsp scallions (green onions), rinsed and minced 1 Tbsp ginger, minced (or 1 tsp ground) 12 oz salmon fillets, cut into 4 portions (3 oz each) For vegetables: 1 bag (12 oz) frozen vegetable stir-fry Tbsp peanut oil or vegetable oil Tbsp garlic, minced (about 1 clove) 1 Tbsp ginger, minced (or 1 tsp ground) 1 Tbsp scallions (green onions), rinsed and minced 1 Tbsp lite soy sauce
1 2 3

Prep time: Cook time:

20 minutes 15 minutes

stir-fried vegetables
Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7. Preheat oven to 350 F. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger. Mix well. Pour over salmon, and marinate for 1015 minutes. Remove salmon from the marinade, and discard unused portion. Place salmon on a baking sheet, and bake for 1015 minutes or until fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 F). Meanwhile, heat oil in a large wok or saut pan. Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute. Add vegetables, and continue to stir fry for 23 minutes or until heated through. Add soy sauce. Serve one piece of salmon with 1 cup of vegetables.

a fresh and flavorful Asian-style dish that is as easy to make as it is colorful

Tip: Try serving with steamed rice or Asian-style noodles (soba or udon).
yield: 4 servings serving size: 3 oz salmon, 1 C vegetables each serving provides: calories 253 total fat 11 g saturated fat 2g cholesterol 50 mg sodium 202 mg

total fiber protein carbohydrates potassium

3g 21 g 16 g 584 mg

48

deliciously healthy dinners

red snapper provencal


olive oil red snapper, bass, or tilapia fillets, cut into 4 portions (3 oz each) 1 Tbsp garlic, minced (about 34 cloves) C low-sodium chicken broth 1C canned no-salt-added diced tomatoes C black olives, sliced Tbsp anchovy paste (optional) 2 Tbsp fresh basil, chopped (or Tbsp dried) tsp ground black pepper 2 Tbsp 12 oz
1 2

Prep time: Cook time:

20 minutes 20 minutes

a crispy, Mediterranean-style fish fillet with tomatoes, olives, and anchovies


Heat olive oil in a large, heavy-bottom saut pan. Add fillets, and saut over high heat for 45 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 F). Remove fillets from the pan, cover to keep warm, and set aside. Drain excess fat from pan, but do not clean. Add garlic to saut pan, and cook for about 30 seconds, until it begins to soften. Do not brown. Add chicken broth to the pan, and bring to a boil over high heat. Add remaining ingredients, and return to a boil. Lower heat and simmer for 5 minutes. Serve each fish fillet with cup of sauce.

main dishes

seafood

Tip: Try serving with a side of steamed broccoli and crusty bread or Whole-Wheat Bow Tie Pasta With Puttanesca Sauce (on page 73).
yield: 4 servings serving size: 3 oz fish, C sauce each serving provides: calories 216 total fat 10 g saturated fat 2g cholesterol 43 mg sodium 341 mg

total fiber protein carbohydrates potassium

2g 25 g 6g 518 mg

deliciously healthy dinners

49

50

deliciously healthy dinners

asian-style steamed salmon


enjoy this simple, fast dish any weeknight
1C C low-sodium chicken broth shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms) fresh ginger, minced (or 2 tsp ground) scallions (green onions), rinsed and chopped lite soy sauce sesame oil (optional) salmon fillet, cut into 4 portions (3 oz each)
1

Prep time: Cook time:

15 minutes 10 minutes

Combine chicken broth, mushroom caps, ginger, scallions, soy sauce, and sesame oil (optional) in a large, shallow saut pan. Bring to a boil over high heat, then lower heat and simmer for 23 minutes. Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 45 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 F). Serve one piece of salmon with cup of broth.

main dishes

2 Tbsp C 1 Tbsp 1 Tbsp 12 oz

seafood

Tip: Try it with a side of Sunshine Rice (on page 126).


yield: 4 servings serving size: 3 oz salmon, C broth each serving provides: calories 175 total fat 9g saturated fat 2g cholesterol 48 mg sodium 208 mg

total fiber protein carbohydrates potassium

1g 19 g 4g 487 mg

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51

baked salmon dijon


1C 2 tsp 3 Tbsp fat-free sour cream dried dill scallions (green onions), rinsed and finely chopped 2 Tbsp Dijon mustard 2 Tbsp lemon juice 1 lb salmon fillet, cut into 6 portions (4 oz each) tsp garlic powder tsp ground black pepper Cooking spray

Prep time: Cook time:

10 minutes 20 minutes

this salmon entree is easy to make and will be enjoyed by the whole family
1 2

Preheat oven to 400 F. Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend. Lightly coat baking sheet with cooking spray. Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce. Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 F). Serve immediately.

3 4

Tip: Pairs nicely with steamed broccoli and Parmesan Rice and Pasta Pilaf (on page 123).
yield: 6 servings serving size: 4 oz salmon each serving provides: calories 196 total fat 7g saturated fat 2g cholesterol 76 mg sodium 229 mg

total fiber protein carbohydrates potassium

less than 1 g 27 g 5g 703 mg

52

deliciously healthy dinners

fish veronique
12 oz

Prep time: Cook time:

5 minutes 20 minutes

heres a trick to treat the taste budsremove the fat from the chicken broth and add low-fat milk to get a healthy sauce that tastes rich and looks creamy
white fish (such as cod, sole, or turbot), cut into 4 portions (3 oz each) tsp salt 1 8 tsp / ground black pepper C dry white wine C chicken broth; skim fat from the top 1 Tbsp lemon juice 1 Tbsp soft tub margarine 2 Tbsp flour C low-fat (1 percent) or fat-free milk C seedless grapes, rinsed Cooking spray
1 2

Preheat oven to 350 F. Spray a 10- by 6-inch baking dish with cooking spray. Place fish in dish, and sprinkle with salt and pepper. Mix wine, chicken broth, and lemon juice in a small bowl, and pour over fish. Cover and bake at 350 F for 15 minutes. Meanwhile, melt margarine in a small saucepan. Remove from heat and blend in flour. Gradually add milk. Return to stovetop and cook over moderately low heat, stirring constantly, until thickened. Remove fish from oven, and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes. Broil about 3 inches from heat for 5 minutes or until sauce starts to brown (and fish reaches a minimum internal temperature of 145 F). Serve one fillet with sauce.

main dishes

4 5

seafood

Tip: Try serving with a side of steamed spinach and roasted potatoes.
yield: 4 servings serving size: 3 oz fillet with sauce each serving provides: calories 166 total fat 2g saturated fat 1g cholesterol 61 mg sodium 343 mg

total fiber protein carbohydrates potassium

less than 1 g 24 g 9g 453 mg

deliciously healthy dinners

53

54

deliciously healthy dinners

pork

pork mignons with french applesauce pork chops in warm cherry sauce baked pork chops grilled pork tenderloin with asian sauce

pork mignons with


1 pair pork tenderloins (about 2 lb) tsp salt 1 /8 tsp ground black pepper 2 medium apples, rinsed and cored, but not peeled (try Golden Delicious or Rome) 2 Tbsp dark seedless raisins 2 Tbsp walnuts, broken into coarse pieces tsp cinnamon Cooking spray
1 2

Prep time: Cook time:

15 minutes 25 minutes

french applesauce
Preheat oven broiler on high temperature, with the rack 3 inches from heat source. Cover broiler pan with aluminum foil for easy cleanup. Spray foil lightly with cooking spray. Set aside. Cut 8 slices (pork rounds), each 1 inches thick, from the center of the pair of pork tenderloins. Refrigerate or freeze the ends for another use. Place pork rounds on the foil-covered broiler pan. Sprinkle with salt and pepper. Set aside a few minutes while broiler heats. Meanwhile, heat cup water to boiling in a medium nonstick pan. Slice cored apples from top to bottom in -inch wide pieces. Add apples, raisins, walnuts, and cinnamon to boiling water. Reduce heat to medium. Cover. Simmer, stirring occasionally, until apples are soft and easily pierced with a fork. Set aside until pork is cooked. Broil pork for 510 minutes per side (to a minimum internal temperature of 160 F). To serve, place two pork rounds on each dinner plate. Top with one-fourth of the applesauce.

consider doubling the sauce to serve over whole-wheat pancakes, or eat all alone for dessert

main dishes

pork

Tip: Delicious with rice and a side of Cinnamon-Glazed Baby Carrots (on page 113).
yield: 4 servings serving size: 2 pork rounds, C applesauce each serving provides: calories 250 total fat 9g saturated fat 3g cholesterol 80 mg sodium 200 mg

total fiber protein carbohydrates potassium

3g 26 g 15 g 513 mg

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57

pork chops in
4 tsp 1 /8 tsp 2 tsp 1C 1C 1 tsp 1C

the rich, savory sauce makes this an elegant dish


bone-in center-cut pork chops (about 5 oz each) salt ground black pepper olive oil, divided into 1 tsp and tsp portions onion, diced dry red wine dried tarragon dried cherries, either sweet Bing or tart (or substitute another dried fruit such as raisins, figs, or prunes)
1

warm cherry sauce


2

Prep time: Cook time:

10 minutes 20 minutes

Trim visible fat from pork chops. Sprinkle with salt and pepper. In a large nonstick pan, warm 1 teaspoons of oil over high heat. When pan is hot, brown chops on both sides, about 2 minutes per side. Remove chops from pan. Set aside. Over medium heat, add remaining teaspoon of oil and diced onion. Cook and stir until onion softens, about 5 minutes. Add red wine. Cook and stir 1 minute to loosen the flavorful brown bits and mix them into the sauce. Add tarragon and cherries. Cook and stir 1 minute to blend. Return pork chops and any juices to pan. Cover. Simmer 9 minutes to thicken sauce and until pork chops are fully cooked (to a minimum internal temperature of 160 F). Serve immediately.

Tip: Try serving over a whole grain such as Kasha With Bell Pepper Confetti (on page 122) and Cinnamon-Glazed Baby Carrots (on page 113).
yield: 4 servings serving size: 5 oz pork, C cherry sauce each serving provides: calories 374 total fat 7g saturated fat 2g cholesterol 98 mg sodium 237 mg

total fiber protein carbohydrates potassium

4g 34 g 31 g 655 mg

58

deliciously healthy dinners

baked pork chops


6

Prep time: Cook time:

10 minutes 35 minutes

you can really sink your chops into thesetheyre made spicy and moist with egg whites, evaporated milk, and a lively blend of herbs
lean center-cut pork chops, -inch thick* 1 egg white (or substitute liquid egg white) 1C fat-free evaporated milk C cornflake crumbs C breadcrumbs 4 tsp paprika 2 tsp oregano tsp chili powder tsp garlic powder tsp ground black pepper 1 /8 tsp cayenne pepper 1 /8 tsp dry mustard tsp salt Cooking spray
1 2 3

Preheat oven to 375 F. Trim fat from pork chops. Beat together egg white and evaporated milk. Place pork chops in milk mixture, and let stand for 5 minutes, turning once. Meanwhile, mix cornflake crumbs, breadcrumbs, spices, and salt. Spray cooking spray on 13- by 9-inch baking pan. Remove pork chops from milk mixture, and coat thoroughly with crumb mixture. Place pork chops in pan, and bake at 375 F for 20 minutes. Turn chops and bake for an additional 15 minutes until pork is fully cooked (to a minimum internal temperature of 160 F). Serve immediately.

main dishes

pork

5 6

Tip: Try with baked potatoes and Roasted Beets With Orange Sauce (on page 109). * Also try this recipe with boneless, skinless chicken or turkey parts, or fishbake for just 20 minutes.
yield: 6 servings serving size: 1 pork chop each serving provides: calories 216 total fat 8g saturated fat 3g cholesterol 62 mg sodium 346 mg

total fiber protein carbohydrates potassium

1g 25 g 10 g 414 mg

deliciously healthy dinners

59

60

deliciously healthy dinners

grilled pork tenderloin with


asian sauce
1 (2 lb) unseasoned pork tenderloin Tbsp garlic, minced or pressed (about 1 clove) 2 Tbsp fresh ginger, minced (or 1 tsp ground) 1 Tbsp fish sauce 1 Tbsp lite soy sauce Tbsp granulated sugar 1 Tbsp sesame oil (optional)
1

Prep time: Cook time:

15 minutes 30 minutes

fish sauce (available in the Asian aisle at most grocery stores) adds a deep flavor thats not at all fishy
main dishes
Preheat grill or oven broiler (with rack 3 inches from heat source) on high temperature. Remove visible fat from tenderloin and discard. Set tenderloin aside. Combine garlic, ginger, fish sauce, soy sauce, sugar, and sesame oil (optional) in a small dish. Stir marinade until sugar dissolves. Brush tenderloin with marinade or pour one-third of the marinade evenly over the pork. Place in oven or grill with lid closed. Every 5 minutes, turn over the tenderloin and add 1 tablespoon of additional marinade, until meat is fully cooked (to a minimum internal temperature of 160 F). Let stand for 5 minutes. Cut 12 slices, each about 1 inch thick. Serve three slices (about 3 oz cooked weight) per serving.

pork

6 7

Tip: Delicious with steamed spinach and rice or Asian-style noodles (soba or udon).
yield: 4 servings serving size: 3 oz pork each serving provides: calories 188 total fat 8g saturated fat 3g cholesterol 80 mg sodium 246 mg

total fiber protein carbohydrates potassium

0g 26 g 1g 390 mg

deliciously healthy dinners

61

cold fusilli pasta with summer vegetables mushroom penne rotini with spicy red pepper and almond sauce pasta caprese

main-dish pastas

linguini with clam sauce heavenly chicken with angel hair pasta whole-wheat bow tie pasta with puttanesca sauce turkey bolognese with shell pasta lemon and garlic pasta with pan-seared scallops classic macaroni and cheese sweet and sour seashells

64

deliciously healthy dinners

cold fusilli pasta with


a whole new twist on pasta salad!
8 oz 2C 1 whole-wheat fusilli (spiral) pasta cherry tomatoes, rinsed and halved large green bell pepper, rinsed and sliced in pieces inch wide by 2 inches long red onion, thinly sliced medium zucchini, rinsed and shredded finely or sliced into small chunks (about 1 C) (15 oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed fresh basil, rinsed, dried, and cut into thin strips (or 1 tsp dried) salt ground black pepper extra virgin olive oil balsamic vinegar shredded parmesan cheese
1 2

Prep time: Cook time:

20 minutes 10 minutes

summer vegetables
In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

main dishes

C 1

Add pasta, and cook according to package directions for the shortest recommended time, about 89 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes. Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper. Add the cooled pasta. Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated. Divide into four equal portions. Top each with 2 tablespoons shredded parmesan cheese.

pastas

4 5

1 can

1 Tbsp tsp 1 /8 tsp 1 Tbsp 2 Tbsp C

Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
yield: 4 servings serving size: about 1 C pasta each serving provides: calories 418 total fat 11 g saturated fat 3g cholesterol: 10 mg sodium 455 mg

total fiber protein carbohydrates potassium

13 g 21 g 63 g 576 mg

deliciously healthy dinners

65

mushroom penne
8 oz 2 Tbsp 8 oz C 1 Tbsp 6 Tbsp 1C tsp tsp 1 tsp 4 Tbsp whole-wheat penne pasta olive oil white mushrooms, rinsed and sliced onion, thinly sliced garlic, minced or pressed (about 23 cloves) dry red wine low-sodium chicken broth salt ground black pepper dried thyme shredded parmesan cheese

Prep time: Cook time:

15 minutes 15 minutes

a mushroom lovers dish that makes a quick and cozy meal at home or an elegant dish for company
1

In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add pasta, and cook according to package directions for the shortest recommended time, about 8 minutes. While water heats and pasta cooks, warm olive oil in a large nonstick pan over medium heat. Chop the mushrooms into bite-sized pieces. Cook the mushrooms in the oil for 5 minutes. Meanwhile, slice onion and mince garlic. Add to mushrooms. Cook for 3 minutes, stirring occasionally. Add wine. Cook and stir to loosen any flavorful browned bits to mix into the sauce. Stir in chicken broth, salt, pepper, and thyme. Drain pasta. Stir into mushroom mixture. Continue simmering mixture until all moisture is absorbed, about 3 minutes. Divide into four equal portions (each about 1 cups). Top each with 1 tablespoon shredded parmesan cheese.

3 4 5

Tip: Pairs beautifully with a fresh green salad.


yield: 4 servings serving size: about 1 C pasta each serving provides: calories 418 total fat 10 g saturated fat 2g cholesterol 6 mg sodium 436 mg

total fiber protein carbohydrates potassium

4g 9g 26 g 70 mg

66

deliciously healthy dinners

rotini with spicy red pepper


spicy and crunchy pair together nicely to create this dishs unique sauce
8 oz whole-wheat rotini (spiral) pasta C whole natural almonds, unsalted 1 jar (12 oz) roasted red peppers 1 Tbsp garlic, roughly chopped (about 23 cloves) 1 /8 tsp ground cayenne pepper 1 tsp paprika 1 Tbsp dried basil or parsley 1 tsp red wine vinegar tsp salt Ground black pepper to taste
1

and almond sauce


2 3

Prep time: Cook time:

15 minutes 15 minutes

In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain pasta. While the pasta cooks, toast almonds in a toaster oven or regular oven at 350 F until lightly toasted, about 58 minutes. Set aside to cool. Meanwhile, in a food processor or blender, add roasted red peppers and liquid, garlic, cayenne pepper, paprika, basil, vinegar, salt, and pepper. Blend until smooth, 12 minutes. Add cooled almonds to the sauce in the processor. Pulse until the almonds are chunky. After draining the pasta, return to pot. Add almond sauce. Toss until pasta is well coated. Divide into four equal portions (about 2 cups).

main dishes pastas

Tip: Try adding chicken or seafoodor, for a vegetarian meal, just add cooked lima beans or edamame (green soybeans).
yield: 4 servings serving size: 2 C pasta each serving provides: calories 322 total fat 10 g saturated fat 1g cholesterol 0 mg sodium 383 mg

total fiber protein carbohydrates potassium

9g 12 g 49 g 47 mg

deliciously healthy dinners

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68

deliciously healthy dinners

pasta caprese
8 oz 1 Tbsp 4 C

Prep time: Cook time:

15 minutes 6 minutes

use the ripest tomatoes to create a fresh pasta sauce for this dish
whole-wheat thin spaghetti olive oil large tomatoes, rinsed, cored, and cubed fresh basil leaves, rinsed, dried, and cut into 1/8-inch wide slivers part-skim mozzarella cheese (chunk package), cubed pitted black olives, cut into long slivers
1

In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add spaghetti, and cook according to package directions for the shortest recommended time, about 6 minutes. (Whole-wheat pasta tends to fall apart if overcooked.) Reserve 1 cup of the cooking water, and set aside. Drain spaghetti. Add the spaghetti back into the pasta pot. Toss with olive oil and just enough reserved water to coat well. Add the tomatoes, basil, mozzarella, and olives. Toss gently until well mixed. Divide pasta evenly among four dinner plates (about 2 cups each). Serve immediately.

main dishes

3 oz 8

pastas

4 5 6

Tip: Try serving with a fresh green salad drizzled with light vinaigrette dressing.
yield: 4 servings serving size: 2 C pasta each serving provides: calories 342 total fat 10 g saturated fat 3g cholesterol 11 mg sodium 233 mg

total fiber protein carbohydrates potassium

9g 13 g 52 g 416 mg

deliciously healthy dinners

69

linguini with clam sauce


a simple, yet timeless classic
12 oz 1 Tbsp 1 Tbsp 1 Tbsp 1C 2C 2 Tbsp tsp tsp 1 Tbsp whole-wheat linguini olive oil garlic, minced (about 23 cloves) lemon juice low-sodium chicken broth canned whole clams, undrained fresh parsley, minced (or 2 tsp dried) salt ground black pepper butter
1 2

Prep time: Cook time:

20 minutes 20 minutes

In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add linguini, and cook according to package directions for the shortest recommended time, about 9 minutes. Heat olive oil in a large saucepan. Add garlic, and cook gently until it begins to soften, about 30 seconds. Do not brown. Add lemon juice and chicken broth. Bring to a boil. Add clams, along with liquid, parsley, salt, pepper, and butter. Simmer just until heated through, about 12 minutes. Do not overcook. Strain the linguini, then add the pasta to the saucepan with the clams and mix well. Divide into four equal portions (each about 2 cups), and serve.

4 5

Tip: Lovely served with Grilled Romaine Lettuce With Caesar Dressing (on page 105).
yield: 4 servings serving size: 2 C pasta each serving provides: calories 476 total fat 9g saturated fat 3g cholesterol 61 mg sodium 262 mg

total fiber protein carbohydrates potassium

11 g 34 g 66 g 681 mg

70

deliciously healthy dinners

heavenly chicken with


angel hair pasta
1C 1 Tbsp onion, finely chopped garlic, minced or pressed (about 23 cloves) 4C broccoli florets, rinsed (about 1 lb) 1 Tbsp olive oil 8 oz very thinly sliced chicken breast, cut into -inch strips 1 jar (26 oz) no-salt-added pasta sauce tsp ground cayenne pepper tsp salt 8 oz whole-wheat angel hair pasta Cooking spray
1 2

Prep time: Cook time:

15 minutes 15 minutes

a mildly spicy sauce complements this simple, but heavenly, chicken and pasta dish
In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. While the water heats, chop onion, mince garlic, and cut broccoli into tiny florets. Set aside. In a large nonstick pan, heat olive oil until very hot. Add the chicken. Cook and stir until lightly browned on both sides, about 58 minutes. Place chicken on a clean plate, and cover to keep warm. Coat pan with cooking spray. Over medium heat, cook and stir the onion for about 3 minutes. Add the garlic and broccoli. Cook and stir for 2 more minutes. Return the chicken to the pan. Add entire jar of pasta sauce, cayenne pepper, and salt. Gently mix to blend ingredients. Cover. Simmer until chicken and vegetables are warmed through, about 4 minutes. Drop pasta into boiling water. Cook according to package directions for the shortest recommended time, about 2 minutes. Drain. Divide pasta among four dinner plates (about 1 cup each). Top each with one-fourth of the chicken and sauce mixture. Serve immediately.

main dishes

pastas

yield: 4 servings serving size: about 2 C pasta and chicken

each serving provides: calories 452 total fat 10 g saturated fat 1g cholesterol 48 mg sodium 412 mg

total fiber protein carbohydrates potassium

13 g 31 g 66 g 569 mg

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71

whole-wheat bow tie pasta with

capers, olives, and anchovy paste will make this quick, but rich, sauce a weeknight favorite
8 oz 2 Tbsp 1 C 2 Tbsp tsp 2 tsp 1 can whole-wheat bow tie pasta (farfalle) olive oil onion, diced garlic, minced or pressed (about 5 cloves) cayenne pepper anchovy paste (optional) (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped capers pitted black olives, each sliced lengthwise into 6 pieces fresh parsley sprigs, rinsed and dried (optional)
1

puttanesca sauce
2 3

Prep time: Cook time:

10 minutes 12 minutes

In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain. Meanwhile, in a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until onion begins to soften. Add garlic, cayenne pepper, and anchovy paste. Cook and stir another 5 minutes. Add chopped tomatoes, capers, and olives. Cook and stir until heated through. Divide pasta among four dinner plates (about 1 cups each). Spoon sauce over pasta. Garnish with parsley if desired.

main dishes pastas

1 Tbsp 8 4

Tip: Excellent with Grilled Romaine Lettuce With Caesar Dressing (on page 105) and pan-grilled shrimp or chicken.
yield: 4 servings serving size: about 1 C pasta each serving provides: calories 342 total fat 8g saturated fat 1g cholesterol 9 mg sodium 455 mg

total fiber protein carbohydrates potassium

12 g 11 g 62 g 537 mg

deliciously healthy dinners

73

turkey bolognese with


shell pasta
1 C oz 1C C 1C 1 Tbsp 1 Tbsp 12 oz 1 tsp tsp 8 oz 4 Tbsp C dry red wine (optional) dried porcini mushrooms (optional) onion, chopped celery, rinsed and chopped carrots, rinsed and thinly sliced or shredded garlic, pressed or finely chopped (about 23 cloves) olive oil 99 percent lean ground turkey anise seed salt medium shell pasta no-salt-added tomato paste shredded parmesan cheese
1

Prep time: Cook time:

5 minutes 35 minutes

anise seed makes turkey taste like Italian sausage, with none of the saturated fat; the red wine and dried mushrooms make this a uniquely delicious dish
Optional step: Bring the wine to a boil in a medium saucepan. Break up the mushrooms, then stir them into the wine. Cover, reduce heat, and simmer for 20 minutes. Finely chop the onion, celery, carrots, and garlic. Or you can coarsely chop them, place them in a food processor, and pulse until all vegetables are finely chopped. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. While the water is heating up, warm the olive oil in a large nonstick pan over medium-high heat. Crumble in the ground turkey. Sprinkle with anise seed and salt. Cook for 510 minutes to brown, stirring occasionally. Meanwhile, when the water comes to a boil, add pasta to boiling water. Cook according to package directions for the shortest recommended time, about 1012 minutes. Add vegetables to cooking turkey. Reduce heat to medium. Cook and stir 10 minutes until all vegetables are soft, but not browned. Add tomato paste, and simmer for an additional 510 minutes. (Continue to optional step 7 if including the optional ingredients; otherwise, skip to step 8.)
continued on page 75

74

deliciously healthy dinners

turkey bolognese with shell pasta (continued)


7

Optional step: While the pasta and turkey mixture cooks, strain mushrooms, draining unabsorbed wine directly into the turkey mixture. Place mushrooms on a cutting board and chop finely, or place in food processor and pulse once or twice to more finely chop mushrooms. Stir mushrooms into turkey mixture. Simmer for 1015 minutes to blend flavors. Drain pasta. Add pasta to turkey mixture (the minimum internal temperature of cooked turkey should be 165 F). Stir to blend well. Divide pasta mixture evenly (about 2 cups each) among four dinner plates. Top each with 2 tablespoons of shredded parmesan cheese.

main dishes pastas

Tip: Serve with a side of sliced fresh tomatoes, cucumbers, and balsamic vinegar.
yield: 4 servings serving size: about 2 C pasta each serving provides: calories 463 total fat 9g saturated fat 3g cholesterol 63 mg sodium 465 mg

total fiber protein carbohydrates potassium

5g 35 g 47 g 734 mg

deliciously healthy dinners

75

lemon and garlic pasta with


1 1 Tbsp 2 Tbsp 16 tsp 1 /8 tsp 8 oz 2 Tbsp large lemon, grated for zest (and freshly squeezed for 2 Tbsp lemon juice) garlic, minced or pressed (about 23 cloves) olive oil, divided into two 1-Tbsp portions large sea scallops (about 1 lb) salt ground black pepper very thin spaghetti (vermicelli or angel hair) shredded parmesan cheese
1

Prep time: Cook time:

10 minutes 10 minutes

pan-seared scallops
In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. When the water boils, reduce heat to simmer until youre ready to cook the pasta (step 5). While the water is heating up, use a grater to take off small peels of the skin of the lemon into a small saucepan. Cut the lemon in half and squeeze the juice into the pan and remove pits. Use the back of a large spoon to press the inside of the lemon to extract more juice. Add the garlic and 1 tablespoon of the olive oil to the saucepan. Stir to blend well. Place on stovetop on low heat.
continued on page 77
2

for a delicious and quick meal, this pasta and scallops dish will hit the spot

76

deliciously healthy dinners

lemon and garlic pasta with pan-seared scallops (continued)


3

Heat a large nonstick pan or grill pan on high temperature until very hot. Sprinkle the scallops with salt, pepper, and 1 tablespoon of olive oil. Toss to coat well. Place the scallops in the hot pan. Cook about 4 minutes on each side, or until scallops are well browned and firm and milky white to the center (to a minimum internal temperature of 145 F). After turning the scallops to the second side, drop the pasta into the boiling water. Set temperature on medium, and cook for 2 minutes or the shortest recommended time according to package directions. When the pasta is done, set aside cup of the cooking water. Drain the pasta. Return drained pasta to the pot, and toss with the warm olive oil mixture and the cup reserved pasta water. Divide the pasta equally among four plates (about 1 cup per plate). Top each with four scallops. Garnish each dish with tablespoon of shredded parmesan cheese. Serve immediately.

main dishes

pastas

Tip: Delicious with a side of Baby Spinach With Golden Raisins and Pine Nuts (on page 107).
yield: 4 servings serving size: 4 scallops, 1 C pasta each serving provides: calories 376 total fat 9g saturated fat 2g cholesterol 48 mg sodium 429 mg

total fiber protein carbohydrates potassium

2g 28 g 43 g 426 mg

deliciously healthy dinners

77

classic macaroni and cheese


macaroni onion, chopped fat-free evaporated milk medium egg, lightly beaten ground black pepper (4 oz) low-fat sharp cheddar cheese, finely shredded Cooking spray 2C C C 1 tsp 1 C
1 2 3 4

Prep time: Cook time:

5 minutes 40 minutes

this recipe proves you dont have to give up your favorite dishes to eat heart healthy mealsheres a lower fat version of a true classic
Cook macaroni according to package directionsbut do not add salt to the cooking water. Drain and set aside. Spray a casserole dish with nonstick cooking spray. Preheat oven to 350 F. Lightly spray a saucepan with nonstick cooking spray. Add onion to saucepan and saut for about 3 minutes over medium heat. In a bowl, combine macaroni, onion, and the remaining ingredients, and mix thoroughly. Transfer mixture into casserole dish. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

6 7

Tip: Pairs nicely with steamed broccoli and garlic.


yield: 8 servings serving size: 1 C pasta each serving provides: calories 200 total fat 4g saturated fat 2g cholesterol 34 mg sodium 120 mg

total fiber protein carbohydrates potassium

1g 11 g 29 g 119 mg

78

deliciously healthy dinners

sweet and sour seashells


1 lb 2 Tbsp C C C C 3 Tbsp 1 /8 tsp 1 jar 2 2 18 small seashell pasta (9 C cooked) vegetable oil sugar cider vinegar wine vinegar water prepared mustard ground black pepper (2 oz) sliced pimientos small cucumbers, rinsed small onions, thinly sliced leaves lettuce, rinsed and dried
1 2

Prep time: Cook time:

5 minutes 10 minutes

drain the marinade before serving this dish to lower the fat and sodiumbut keep all the great taste
Cook pasta according to package directionsbut do not add salt to the cooking water. Drain, rinse with cold water, and drain again. Stir in oil. Transfer to a 4-quart bowl. In blender, place sugar, vinegars, water, prepared mustard, pepper, and pimientos. Process at low speed for 1520 seconds, or just enough so flecks of pimiento can be seen. Pour over pasta. Score cucumber peels with fork tines (optional). Cut cucumbers in half lengthwise, then slice thinly. Add to pasta, along with onions. Toss well. Drain, and serve; each serving size is 1 cup pasta on two lettuce leaves.

main dishes pastas

Tip: Pairs nicely with grilled chicken or shrimp.


yield: 9 servings serving size: 1 C pasta, 2 lettuce leaves each serving provides: calories 316 total fat 4g saturated fat 0g cholesterol 0 mg sodium 70 mg

total fiber protein carbohydrates potassium

4g 8g 62 g 300 mg

deliciously healthy dinners

79

vegetarian main-dish meals

tuscan beans with tomatoes and oregano caribbean casserole red beans and rice corn and black bean burritos lentils with brown rice and kale broccoli with asian tofu three-bean chili with chunky tomatoes caribbean pink beans edamame stew tofu stir-fry with spicy sauce

82

deliciously healthy dinners

tuscan beans with


1 can 2C 1 Tbsp 1 tsp 2 Tbsp (15 oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed cherry tomatoes, rinsed and halved olive oil balsamic vinegar fresh oregano, minced (or 1 tsp dried) ground black pepper salt-free seasoning blend whole inner leaves of romaine lettuce, rinsed and dried

Prep time: Cook time:

15 minutes 0 minutes

tomatoes and oregano


1 2

dine outside on a warm summer evening with this cool and satisfying salad
In a large salad bowl, combine beans and tomatoes. In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend. Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point where the oil and vinegar no longer separate. Pour the dressing over the beans and tomatoes, and mix gently to coat. Line four salad bowls with one romaine lettuce leaf each. Top each leaf with one-fourth of the bean mixture, and serve.

main dishes vegetarian

/8 tsp tsp 4
1

Tip: Serve with a fresh green salad and crusty bread to soak up the delicious dressing. Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
yield: 4 servings serving size: 1 C salad each serving provides: calories 265 total fat 10 g saturated fat 1g cholesterol 0 mg sodium 116 mg

total fiber protein carbohydrates potassium

10 g 12 g 35 g 731 mg

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83

caribbean casserole
1 1 Tbsp 1 can 1 can medium onion, chopped green bell pepper, rinsed and diced canola oil (14 oz) stewed tomatoes (15 oz) low-sodium black beans (or beans of your choice), drained and rinsed dried oregano garlic powder instant brown rice, uncooked

Prep time: Cook time:

10 minutes 10 minutes

this tropical-inspired dish is gently spiced for a rich flavor


1

Saut onion and green pepper in canola oil, in a large pan, until tender. Do not brown. Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.

1 tsp tsp 1 C

Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple. Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
yield: 10 servings serving size: 1 C casserole each serving provides: calories 185 total fat 1g saturated fat 0g cholesterol 0 mg sodium 297 mg

total fiber protein carbohydrates potassium

7g 7g 37 g 292 mg

84

deliciously healthy dinners

red beans and rice


1 Tbsp 1C 1C 1 Tbsp 1 tsp 1 tsp 1 can C 2 cans olive oil onion, cut into -inch pieces green bell pepper, rinsed and diced garlic, minced or pressed (about 23 cloves) ground cumin dried oregano (14 oz) low-sodium chicken broth or vegetable broth instant brown rice, uncooked (15 oz each) low-sodium red kidney beans, drained and rinsed

Prep time: Cook time:

5 minutes 25 minutes

this quick and easy classic Cajun dish is great for a weeknight meal at home, or fun to serve at a party
1

Heat oil in a 12-inch saut pan over medium heat. Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown. Meanwhile, dice green pepper into pieces about inch in size. Tip: Slice pepper lengthwise into -inch strips. Holding the strips together, cut crosswise into -inch pieces. Add green pepper to cooking onion. Cover. Cook for 5 minutes, stirring occasionally. While the green pepper and onion cook, mince the garlic. Add garlic, cumin, and oregano to the saut pan. Cook and stir for 1 minute. Add broth and rice to the saut pan with green pepper and onion. Stir well, cover, and simmer for 10 minutes. Meanwhile, drain beans and rinse thoroughly. Add beans to saut pan. Stir well. Cover. Simmer for 5 minutes to heat beans and blend flavors.

main dishes vegetarian

5 6

Tip: Try serving with steamed broccoli on the side. Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
yield: 4 servings serving size: 2 C beans and rice each serving provides: calories 344 total fat 5g saturated fat 1g cholesterol 2 mg sodium 331 mg

total fiber protein carbohydrates potassium

9g 18 g 57 g 681 mg

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86

deliciously healthy dinners

corn and black bean burritos


these burritos are high in flavor and easy to make
C scallions (green onions), rinsed and sliced into -inch wide circles, including green tops celery, rinsed and finely diced frozen yellow corn ripe avocado, peeled and diced fresh cilantro, chopped (or substitute 2 tsp dried coriander) (15 oz) black beans, drained and rinsed reduced-fat shredded cheddar cheese salsa or taco sauce (look for lowest sodium version) (9-inch) whole-wheat tortillas
1 2

Prep time: Cook time:

20 minutes 5 minutes

Preheat oven to 350 F. Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.

C 1 C 2 Tbsp

main dishes

Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool. Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix. When corn mixture has cooled slightly, add to avocado mixture. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet. Repeat with the remaining tortillas. When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.

vegetarian

1 can C C 12

7 8

Tip: Try serving with extra salsa on the side.


yield: 12 servings serving size: 1 burrito each serving provides: calories 189 total fat 3g saturated fat 0g cholesterol 0 mg sodium 257 mg

total fiber protein carbohydrates potassium

3g 8g 34 g 204 mg

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87

lentils with brown rice and kale


For lentils and kale: 1C brown lentils, rinsed tsp salt 1 /8 tsp ground black pepper 4C kale, with heavy stems removed, rinsed and dried For brown rice: 1C instant brown rice, uncooked (for quinoa, follow cooking instructions on box) tsp salt tsp dried basil For onion: 2 Tbsp olive oil 2C onion, diced tsp salt 1 /8 tsp ground black pepper
1 2

Prep time: Cook time:

5 minutes 35 minutes

for a different flavor and even more fiber and protein, try quinoa in place of the brown rice; quinoa (pronounced KEEN-wah) is a grain native to South America
Rinse lentils thoroughly in a fine wire colander, and remove any stones or debris. In a 4-quart saucepan, cover lentils with 2 cups of water. Add salt and pepper. Cover, and bring to a boil over high heat. Reduce heat. Simmer for 15 minutes (until adding kale in step 5). In another saucepan, bring 2 cups of water to a boil. Add rice, salt, and basil. Cover, and cook for 10 minutes. Set aside. In a medium saut pan, warm olive oil over medium heat and add onion, salt, and pepper. Cook and stir until the onion pieces become soft and dark brown (caramelized), but not burnt. If the onions start to stick to the pan, add a few drops of water and scrape the onions loose. Keep cooking until onions are completely caramelized (about 1015 minutes total). Remove from pan and set aside. After the lentils have cooked for 15 minutes, lightly place the kale on top of the lentils. Do not stir. Cover. The kale will steam while the lentils continue to cook, for another 15 minutes.
continued on page 89

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lentils with brown rice and kale (continued)


6

When the lentils are tender, but not mushy, mix the lentils, kale, and caramelized onions in the saut pan and stir. To serve, put 1 cup of the lentil mixture, in the form of a ring, on each of four dinner plates. Fill the center of each ring with one-fourth of the brown rice. Serve immediately.

main dishes

vegetarian

Tip: For starters, try the Creamy Squash Soup With Shredded Apples (on page 114).
yield: 4 servings serving size: 1 C lentils, 1/3 C rice, C kale each serving provides: calories 456 total fat 9g saturated fat 1g cholesterol 0 mg sodium 472 mg

total fiber protein carbohydrates potassium

19 g 21 g 77 g 864 mg

deliciously healthy dinners

89

broccoli with asian tofu


1 pkg 2 Tbsp 1 tsp Tbsp 1 Tbsp (16 oz) firm tofu, drained lite soy sauce sesame oil (optional) brown sugar fresh ginger root, finely chopped or shredded (or 1 tsp ground) 1 lb fresh broccoli, rinsed and cut into individual spears 1 Tbsp peanut oil or vegetable oil tsp crushed red pepper 4 Tbsp garlic, peeled and thinly sliced (about 8 cloves) 1 Tbsp sesame seeds (optional) Cooking spray
1

Prep time: Cook time:

20 minutes 20 minutes

the wonder of tofu is that it takes on the flavor of your favorite marinade
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.) Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping. In a small bowl, combine the soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
continued on page 91

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broccoli with asian tofu (continued)


4

Meanwhile, heat a large nonstick saut pan coated with cooking spray. Add broccoli and saut for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside. Heat a grill pan or flat saut pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes. At the same time, in the saut pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until wellcoated. Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).

main dishes

vegetarian

Tip: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
yield: 4 servings serving size: 2 slices tofu, with broccoli and marinade mixture each serving provides: calories 183 total fat 11 g saturated fat 2g cholesterol 0 mg sodium 341 mg

total fiber protein carbohydrates potassium

4g 14 g 13 g 556 mg

deliciously healthy dinners

91

three-bean chili with


chunky tomatoes
canola oil onion, coarsely chopped celery, rinsed and chopped green bell pepper, rinsed and diced (15 oz) low-sodium black beans, drained and rinsed (15 oz) low-sodium red kidney beans, drained and rinsed (15 oz) low-sodium pinto beans, drained and rinsed (14 oz each) no-salt-added diced tomatoes with basil, garlic, and oregano ground cumin chili powder

Prep time: Cook time:

10 minutes 20 minutes

spice is nice, especially on a chilly night!


2 Tbsp 1C C 1C 1 can 1 can
1

In an 8-quart soup or pasta pot, heat the oil over medium heat until hot but not smoking. Add onion. Cook and stir until onion starts to soften, about 5 minutes. Add celery and green pepper. Cook and stir another 5 minutes, until all vegetables soften. Add drained and rinsed beans to pot. Stir in tomatoes, cumin, and chili powder. Bring to a boil. Cover, reduce heat, and simmer 1020 minutes to blend flavors. Serve immediately.

3 4 5

1 can 2 cans

1 Tbsp 1 Tbsp

Tip: Delicious with rice or a side of Good-for-You Cornbread (on page 119). Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
yield: 4 servings serving size: 2 C chili each serving provides: calories 443 total fat 8g saturated fat 0g cholesterol 0 mg sodium 331 mg

total fiber protein carbohydrates potassium

16 g 22 g 73 g 1,411 mg

92

deliciously healthy dinners

caribbean pink beans


1 lb 2 dried pink beans medium plantains, finely chopped 1 large tomato, rinsed and finely chopped 1 small red bell pepper, rinsed and finely chopped 1 medium white onion, finely chopped 1 Tbsp garlic, minced (about 3 cloves) 1 tsp salt
1 2

Prep time: Cook time:

Soak beans overnight; then 10 minutes 60 minutes

this dish stays healthy by using beans prepared without lard or other fat
Rinse and pick through beans for rocks and other debris (discard these). Put beans in large pot, and add 10 cups of water. Place pot in refrigerator, and allow beans to soak overnight. Place the soaked and drained beans in a large pot with enough water to cover them by about 1 inch. Boil gently with lid tilted until beans are soft, about 1 hour. Add more water while beans are cooking if water level drops below the top of the beans. Add plantains, tomato, red pepper, onion, garlic, and salt. Continue cooking at low heat until plantains are soft. Serve warm.

main dishes vegetarian

Tip: Try serving with a whole grain, such as Quinoa With Paprika and Cumin (on page 118).
yield: 16 servings serving size: C beans each serving provides: calories 133 total fat 0g saturated fat 0g cholesterol 0 mg sodium 205 mg

total fiber protein carbohydrates potassium

5g 6g 28 g 495 mg

deliciously healthy dinners

93

94

deliciously healthy dinners

edamame stew
1 bag 1 can 2C 1C 1 Tbsp 1 Tbsp tsp tsp 2 Tbsp 1C tsp 2 Tbsp tsp

Prep time: Cook time:

20 minutes 20 minutes

this spicy stew can be frozen for later use


(16 oz) frozen shelled edamame (green soybeans)* (35 oz) no-salt-added Italian whole peeled tomatoes with basil, diced into small chunks zucchini, rinsed, quartered, and sliced yellow onion, diced olive oil ground cumin ground cayenne pepper ground allspice (or substitute cinnamon or pumpkin pie spice) garlic, minced or pressed (about 5 cloves) frozen yellow corn salt lemon juice (or 1 large lemon, freshly juiced) dried oregano
1

Place frozen edamame in a deep saucepan with just enough water to cover. Bring to a boil over high heat. Reduce heat to medium and cover. Cook for 5 minutes. Drain. Set aside. While soybeans cook, chop tomatoes, zucchini, and onion. In a large nonstick saut pan, cook onion in olive oil over medium heat until soft, about 5 minutes. Stir in cumin, cayenne pepper, and allspice (or cinnamon/pumpkin pie spice). Cook and stir for about 2 minutes. Add garlic. Cook and stir for 1 minute. Stir in the drained edamame, tomatoes, zucchini, corn, and salt. Cover. Simmer until zucchini is tender, about 15 minutes. Stir in lemon juice and oregano. Serve immediately.

main dishes

2 3

vegetarian

5 6 7 8 9

Tip: Serve over brown rice for a complete meal. * Frozen edamame is available in most grocery stores.
yield: 4 servings serving size: 2 C stew each serving provides: calories 285 total fat 10 g saturated fat 1g cholesterol 0 mg sodium 303 mg

total fiber protein carbohydrates potassium

14 g 16 g 40 g 1,227 mg

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95

tofu stir-fry with


spicy sauce
1 pkg tsp tsp (16 oz) firm tofu, drained ground cayenne pepper ground ginger or pumpkin pie spice (or try Chinese five-spice mix) 3 Tbsp light teriyaki sauce 1 tsp sesame oil (optional) 1 can (14 oz) low-sodium chicken broth or vegetable broth, divided 1 Tbsp cornstarch 1 Tbsp canola oil, divided into three 1-tsp portions head Chinese (napa) cabbage, rinsed and cut in -inch strips (68 C) 1C scallions (green onions), rinsed and sliced 1 Tbsp garlic, minced or pressed (about 23 cloves) 1C carrots, peeled, thinly sliced or shredded 1C red bell pepper, rinsed and sliced 1 can (8 oz) water chestnuts, sliced
1

Prep time: Cook time:

40 minutes 10 minutes

have all your ingredients cut and ready to go, because when the cooking starts, things happen really fast!
Slice tofu lengthwise into four pieces. Place on a plate or flat surface covered with three paper towels. Cover with three more layers. Press evenly and gently with a flat plate or cutting board to squeeze out water. Throw away paper towels. Replace with fresh paper towels and press again. Restack the slices and cut into -inch wide strips. Place tofu in a bowl just big enough to hold all strips lying on their widest side without overlapping. In a small bowl, combine cayenne pepper, ginger (or pumpkin pie spice/Chinese five-spice mix), teriyaki sauce, sesame oil (optional), and cup of the chicken broth. Stir well, and then pour over the tofu. Set aside for 20 minutes. Combine the remaining chicken broth and the cornstarch. Stir until cornstarch dissolves. Set aside. In a large wok or large nonstick pan, heat 1 teaspoon of canola oil until very hot, but not smoking. While the pan heats, drain tofu marinade into cornstarch mixture. Place half the tofu slices in the hot pan. Cook just until brown, about 1 minute per side. Remove from pan and set aside. Repeat with 1 teaspoon of oil and remaining tofu.
continued on page 97

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tofu stir-fry with spicy sauce (continued)


6

Add the last teaspoon of oil to the pan. Stir in half the cabbage, beginning with the stalk end, the scallions, and the garlic. Cook and stir over high heat for 2 minutes. Add the carrots, red pepper, and remaining cabbage. Cook and stir for 1 minute. Add the water chestnuts and tofu. Cook and stir for 1 minute. Stir the cornstarch mixture, then add to the pan. Reduce heat to medium. Cook and stir for 1 minute, until sauce thickens and all ingredients are well mixed and thoroughly coated with sauce. Serve immediately.

main dishes

vegetarian

Tip: Delicious with steamed rice or Asian-style noodles (soba or udon).


yield: 4 servings serving size: 2 C tofu and vegetables each serving provides: calories 232 total fat 10 g saturated fat 1g cholesterol 0 mg sodium 289 mg

total fiber protein carbohydrates potassium

8g 16 g 23 g 1,504 mg

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97

side dishes

vegetable side dishes grain side dishes

vegetable side dishes

asparagus with lemon sauce cauliflower with wholewheat breadcrumbs grilled romaine lettuce with caesar dressing baby spinach with golden raisins and pine nuts roasted beets with orange sauce autumn salad limas and spinach cinnamon-glazed baby carrots creamy squash soup with shredded apples

deliciously healthy dinners

101

asparagus with
20 1 2 Tbsp 1 Tbsp 1 /8 tsp 1 /16 tsp

lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes
medium asparagus spears, rinsed and trimmed fresh lemon, rinsed (for peel and juice) reduced-fat mayonnaise dried parsley ground black pepper salt
1

lemon sauce

Prep time: Cook time:

5 minutes 10 minutes

Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 510 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook. While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside. When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1 teaspoons per portion) and serve.

side dishes vegetable

yield: 4 servings serving size: 5 spears, 1 tsp sauce

each serving provides: calories 39 total fat 0g saturated fat 0g cholesterol 0 mg sodium 107 mg

total fiber protein carbohydrates potassium

2g 2g 7g 241 mg

deliciously healthy dinners

103

cauliflower with
1 slice 1 tsp 1 Tbsp 1 /8 tsp

this side dish is rich in flavor, but low in calories


whole-wheat bread medium cauliflower head, rinsed salt soft tub margarine ground black pepper
1

whole-wheat breadcrumbs
2 3

Prep time: Cook time:

10 minutes 10 minutes

Place the bread in a toaster oven on very low heat. Toast as long as possible without burning (about 5 minutes). While bread toasts, trim leaves and stalks from cauliflower. Cut into individual florets. Place 1 inch of water in a 4-quart pot with lid. Insert steamer basket, and place cauliflower in basket. Sprinkle with salt. Cover. Bring to a boil over high heat. Reduce heat to medium. Steam for 58 minutes, until easily pierced with a sharp knife. Do not overcook. While cauliflower steams, break toast into small pieces. Pulse toast in food processor until mediumsized crumbs form. Tip: If you dont have a food processor, break or crush the toasted bread into finer pieces or buy whole-wheat breadcrumbs and use 2 tablespoons. When cauliflower is done, remove from heat. Melt margarine in another pan over medium heat. Add breadcrumbs and pepper. Cook and stir, about 5 minutes. Add cauliflower to pan with breadcrumbs. Toss until well coated. Serve immediately.
total fiber protein carbohydrates potassium 2g 2g 5g 152 mg

yield: 4 servings serving size: 1 C cauliflower

each serving provides: calories 45 total fat 4g saturated fat 0g cholesterol 0 mg sodium 120 mg

104

deliciously healthy dinners

grilled romaine lettuce with


caesar dressing
try this new approach to saladgrill it!
1 slice 2 4 tsp 4 tsp 4 Tbsp 16 whole-wheat bread heads romaine lettuce, rinsed and halved lengthwise olive oil light Caesar dressing shredded parmesan cheese cherry tomatoes, rinsed and halved
1 2

Prep time: Cook time:

20 minutes 5 minutes

Preheat grill pan on high temperature. Cube the bread. Spread in a single layer on a foilcovered tray for a toaster oven or conventional oven. Toast to a medium-brown color and crunchy texture. Remove. Allow to cool. Brush the cut side of each half of romaine lettuce with 1 teaspoon of olive oil. Place cut side down on a grill pan on the stovetop. Cook just until grill marks appear and romaine is heated through, about 25 minutes. Place each romaine half on a large salad plate. Top each with one-fourth of the bread cubes. Drizzle each with 1 teaspoon of light Caesar dressing. Sprinkle each with 1 tablespoon of shredded parmesan cheese. Garnish with eight tomato halves around each plate.

side dishes vegetable

yield: 4 servings serving size: head of romaine lettuce with toppings

each serving provides: calories 162 total fat 8g saturated fat 2g cholesterol 6 mg sodium 241 mg

total fiber protein carbohydrates potassium

8g 8g 17 g 931 mg

deliciously healthy dinners

105

106

deliciously healthy dinners

baby spinach with


4 Tbsp 2 bags 2 /3 C 1 /8 tsp 1 /8 tsp

sweet golden raisins and crunchy pine nuts make this a fabulous way to get your spinach
pine nuts (10 oz each) leaf spinach, rinsed golden seedless raisins ground nutmeg salt
1

golden raisins and pine nuts


2

Prep time: Cook time:

0 minutes 10 minutes

In a medium nonstick pan over high heat, cook and stir the pine nuts until they begin to brown lightly and smell toasted, but not burnt. Set the pine nuts aside in another dish. Return the pan to the burner over medium-high heat. Add cup water. As it begins to boil, add a small handful of the spinach. Cook and stir just until it begins to wilt. Then push it to the side of the pan, and add another cup water and handful of spinach. Continue until all the spinach has been cooked, adding the raisins with the last handful of spinach.

side dishes

Sprinkle with nutmeg and salt. Cook and stir until all the spinach is wilted and the raisins are warm. Remove from heat. Press out excess water. Place 1 cup spinach and raisins in a serving bowl. Top with pine nuts.

vegetable

yield: 4 servings serving size: 1 C spinach and raisins

each serving provides: calories 76 total fat 3g saturated fat 0g cholesterol 0 mg sodium 130 mg

total fiber protein carbohydrates potassium

3g 3g 13 g 510 mg

deliciously healthy dinners

107

108

deliciously healthy dinners

roasted beets with


1 lb 1 tsp 1 tsp

this colorful side dish comes alive with orange flavor


small beets, leaves trimmed, peeled and cut into four chunks olive oil orange, rinsed (for peel and juice) anise seeds (optional)
1

orange sauce
2 3 4 5

Prep time: Cook time:

10 minutes 45 minutes

Preheat oven to 450 F. Cover a baking sheet with aluminum foil for easy cleanup. In a medium bowl, toss the beets with the olive oil until well coated. Spread beets on baking sheet in a single layer. Bake 3040 minutes. When done, beets should be easily pierced with a sharp knife. While beets bake, grate the zest from the orange. Place in a small bowl. Cut the orange in half. Squeeze the juice (about cup) into the bowl with the orange zest. (Use a large spoon to press the inside of the orange to extract more juice.) Add anise seeds (optional). Set aside. When the beets are tender, return them to the tossing bowl. Pour the juice mixture over the beets. Mix well to coat, and serve.

side dishes

vegetable

yield: 4 servings serving size: 1 C beets

each serving provides: calories 59 total fat 0g saturated fat 0g cholesterol 0 mg sodium 88 mg

total fiber protein carbohydrates potassium

4g 2g 12 g 387 mg

deliciously healthy dinners

109

autumn salad
1 2 Tbsp 1 bag

Prep time: Cook time:

10 minutes 0 minutes

fruit and nuts make this salad a fun starter or side to most main-dish meals . . . and it can be served year round!
Granny Smith apple, rinsed and thinly sliced (with skin) lemon juice mixed lettuce greens (or your favorite lettuce) (about 5 C), rinsed dried cranberries walnuts, chopped unsalted sunflower seeds low-fat raspberry vinaigrette dressing
1 2

Sprinkle lemon juice on the apple slices. Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl. Toss with raspberry vinaigrette dressing, to lightly cover the salad, and serve.

C C C 1 /3 C

yield: 6 servings serving size: 1 C salad

each serving provides: calories 138 total fat 7g saturated fat 1g cholesterol 0 mg sodium 41 mg

total fiber protein carbohydrates potassium

3g 3g 19 g 230 mg

110

deliciously healthy dinners

limas and spinach


2C C 1C 1 Tbsp C 1 bag 1 Tbsp 1 /8 tsp 1 Tbsp

Prep time: Cook time:

10 minutes 15 minutes

not your mothers lima beans, this dish is full of flavor as well as fiber
frozen lima beans onion, chopped fennel bulb, rinsed and cut into 4-inch strips vegetable oil low-sodium chicken broth (10 oz) leaf spinach, rinsed distilled vinegar ground black pepper dried chives
1

In a saucepan, steam or boil lima beans in unsalted water for about 10 minutes. Drain. In saut pan, saut onion and fennel in oil. Add beans and chicken broth to saut pan, and cover. Cook for 2 minutes. Stir in spinach. Cover and cook until spinach has wilted, about 2 minutes. Stir in vinegar and pepper. Cover and let stand for 30 seconds. Sprinkle with chives and serve.

2 3

side dishes vegetable

yield: 4 servings serving size: 1 C limas and spinach

each serving provides: calories 93 total fat 2g saturated fat 1g cholesterol 0 mg sodium 84 mg

total fiber protein carbohydrates potassium

6g 5g 15 g 452 mg

deliciously healthy dinners

111

112

deliciously healthy dinners

cinnamon-glazed baby carrots


4C 2 Tbsp 2 Tbsp tsp 1 /8 tsp baby carrots, rinsed and split lengthwise if very thick (or frozen presliced carrots) soft tub margarine brown sugar ground cinnamon salt
1

Prep time: Cook time:

3 minutes 11 minutes

no one will be able to resist this sweet veggie side dish thats great with most meat, chicken, and seafood
Place the carrots in a small saucepan. Add just enough water to barely cover the carrots. Cover. Bring to a boil. Reduce heat to medium. Cook for 78 minutes, just until the carrots are easily pierced with a sharp knife. While the carrots are cooking, combine margarine, brown sugar, cinnamon, and salt in a small saucepan, and melt together over low heat (or put in a microwave-safe bowl and microwave for a few seconds on high power, until margarine is mostly melted). Stir well to combine ingredients. Drain carrots, leaving them in the saucepan. Pour cinnamon mixture over carrots. Cook and stir over medium heat for 23 minutes, just until the carrots are thoroughly coated and the glaze thickens slightly. Serve warm.

side dishes vegetable

yield: 4 servings serving size: 1 C carrots

each serving provides: calories 67 total fat 3g saturated fat 0g cholesterol 0 mg sodium 149 mg

total fiber protein carbohydrates potassium

2g 1g 10 g 260 mg

deliciously healthy dinners

113

creamy squash soup with


shredded apples
2 boxes (16 oz each) of frozen pureed winter (butternut) squash 2 medium apples (try Golden Delicious or Gala) 1 Tbsp olive oil tsp pumpkin pie spice 2 cans (12 oz each) fat-free evaporated milk tsp salt 1 /8 tsp ground black pepper
1

Prep time: Cook time:

10 minutes 20 minutes

this quick-to-fix soup is bursting with warm-you-up-flavorserve with a crisp green salad and crusty whole-wheat bread
Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 510 minutes, until mostly thawed. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside cup. Warm oil in a 4-quart saucepan over medium heat. Add all but cup of the apples. Cook and stir until apples soften, about 5 minutes. Stir in thawed squash and pumpkin pie spice. Add the evaporated milk about cup at a time, stirring after each addition. Season with salt and pepper. Cook and stir over high heat just until soup is about to boil. Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice if desired, and serve.

4 5

6 7 8

Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 510 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.
yield: 4 servings serving size: 1 C soup each serving provides: calories 334 total fat 4g saturated fat 1g cholesterol 7 mg sodium 370 mg

total fiber protein carbohydrates potassium

5g 18 g 62 g 1,142 mg

114

deliciously healthy dinners

couscous with carrots, walnuts, and raisins

grain side dishes

quinoa with paprika and cumin good-for-you cornbread savory brown rice kasha with bell pepper confetti parmesan rice and pasta pilaf pesto baked polenta sunshine rice

116

deliciously healthy dinners

couscous with carrots, walnuts,

this quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes
1C 1 tsp 2 Tbsp tsp 1 /8 tsp tsp 11/3 C 2 Tbsp C couscous (try whole-wheat couscous) olive oil walnuts, coarsely chopped salt black pepper pumpkin pie spice or cinnamon water raisins carrots, rinsed, peeled, and shredded or thinly sliced; cut in half
1

and raisins

Prep time: Cook time:

5 minutes 12 minutes

In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown. Slowly add water, then raisins and carrots. Cover. Bring to a boil over high heat. Remove from the heat, and let stand for 10 minutes. Fluff with a fork. Serve immediately.

3 4

side dishes grain

yield: 4 servings serving size: C couscous

each serving provides: calories 218 total fat 4g saturated fat 0g cholesterol 0 mg sodium 155 mg

total fiber protein carbohydrates potassium

3g 6g 39 g 168 mg

deliciously healthy dinners

117

quinoa with paprika and cumin


1C tsp tsp tsp quinoa salt paprika (or try smoked paprika for a unique flavor) ground cumin
1 2 3 4

Prep time: Cook time:

5 minutes 15 minutes

quinoa (pronounced KEEN-wah) is a grain native to South America and makes a great side dish for lean meats and seafood
Rinse quinoa in a fine mesh colander. Place all ingredients in a saucepan with 2 cups of water. Cover. Bring to a boil over high heat. Reduce heat. Simmer for 1015 minutes or until all water is absorbed. Serve immediately, or refrigerate to reheat later.

yield: 6 servings serving size: C quinoa

each serving provides: calories 107 total fat 2g saturated fat 0g cholesterol 0 mg sodium 103 mg

total fiber protein carbohydrates potassium

2g 4g 20 g 212 mg

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good-for-you cornbread
1C 1C C 1 tsp 1C 1 C 1 tsp cornmeal flour sugar baking powder low-fat (1 percent) buttermilk large egg soft tub margarine vegetable oil (to grease baking pan)
1 2 3

Prep time: Cook time:

10 minutes 25 minutes

try this healthier version of a classic comfort food with soups, salads, or the Cornbread-Crusted Turkey (on page 32) or Three-Bean Chili With Chunky Tomatoes (on page 92)
Preheat oven to 350 F. Mix together cornmeal, flour, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to dry ingredients. Add margarine and mix by hand or with mixer for 1 minute. Bake for 2025 minutes in an 8- by 8-inch, greased baking dish. Cool. Cut into 10 squares.

side dishes grain

yield: 10 servings serving size: 1 square

each serving provides: calories 178 total fat 6g saturated fat 1g cholesterol 22 mg sodium 94 mg

total fiber protein carbohydrates potassium

1g 4g 27 g 132 mg

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savory brown rice


1 Tbsp 1C 1C

Prep time: Cook time:

10 minutes 25 minutes

this savory, rich side dish is great with steak, pork, and chicken dishes
olive oil onion, chopped portabella mushrooms, rinsed, halved, then thinly sliced C celery, rinsed and finely diced 2C low-sodium chicken broth 1C instant brown rice, uncooked C dried parsley tsp salt Ground black pepper to taste
1

In a 4-quart saucepan, warm olive oil over medium heat. Add onion, mushrooms, and celery. Cook and stir for 57 minutes, until all vegetables are soft, but not brown. Stir in the chicken broth, brown rice, parsley, salt, and pepper. Cover. Bring to a boil over high heat. Reduce heat to medium. Cook according to brown rice package directions, about 510 minutes. Drain off any excess liquid. Fluff with a fork. Serve immediately.

side dishes grain

yield: 4 servings serving size: 1 C rice

each serving provides: calories 246 total fat 5g saturated fat 1g cholesterol 2 mg sodium 221 mg

total fiber protein carbohydrates potassium

4g 7g 43 g 314 mg

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kasha with
2 tsp C C C C 1 can

Prep time: Cook time:

15 minutes 20 minutes

kasha, also known as buckwheat, is a nutty, fast-cooking whole grain that adds flavor to any meal
olive oil onion, diced red bell pepper, rinsed and diced green bell pepper, rinsed and diced yellow bell pepper, rinsed and diced (14 oz) low-sodium chicken broth kasha dried oregano salt ground black pepper
1

bell pepper confetti


2 3

Heat oil in a 4-quart saucepan over medium heat. Add onion. Cook for 5 minutes, stirring occasionally. Add bell peppers to saucepan. Cook and stir for 2 minutes. Remove vegetables from pan and set aside. Add chicken broth to saucepan. Cover. Bring to a boil over high heat. Stir in kasha. Reduce heat to medium-low. Cover. Simmer for about 10 minutes, until kasha is cooked and liquid is absorbed. Stir in peppers and onion mixture, oregano, salt, and pepper. Heat for 1 minute. Serve immediately.

/4 C tsp tsp tsp


3

yield: 4 servings serving size: C kasha

each serving provides: calories 144 total fat 3g saturated fat 0.5 g cholesterol 0 mg sodium 303 mg

total fiber protein carbohydrates potassium

4g 4g 27 g 180 mg

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parmesan rice and


2 Tbsp C 2 Tbsp 1C 1 C 1 C tsp 1 2 Tbsp

Prep time: Cook time:

10 minutes 25 minutes

pasta pilaf
1

this unique pasta and pilaf combination is a tasty side dish that goes well with most main dishes
olive oil thin spaghetti (vermicelli), finely broken, uncooked onion, diced long-grain white rice, uncooked chicken broth, hot water, hot ground white pepper bay leaf shredded parmesan cheese

In a large saut pan, heat the oil. Saut vermicelli and onion until golden brown (for about 24 minutes) over medium-high heat. Drain off oil. Add rice, chicken broth, water, pepper, and bay leaf. Cover and simmer for 1520 minutes. Fluff with fork. Cover and let stand for 5 minutes. Remove bay leaf. Sprinkle with shredded parmesan cheese, and serve immediately.

side dishes grain

yield: 6 servings serving size: 2/3 C pilaf

each serving provides: calories 208 total fat 6g saturated fat 1g cholesterol 2 mg sodium 140 mg

total fiber protein carbohydrates potassium

1g 5g 33 g 90 mg

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pesto baked polenta


tsp 1 /8 tsp 1C

Prep time: Cook time:

10 minutes 10 minutes

instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist on a traditional Native American dishand its quick to fix
salt ground black pepper fine yellow (instant) wholegrain cornmeal (polenta) shredded parmesan cheese pesto sauce
1

Fill a 4-quart saucepan with 3 cups water; add salt and pepper. Cover. Bring to a boil over high heat. When water boils, reduce heat to medium. Using a whisk or rubber spatula, quickly stir in cornmeal (polenta), cheese, and pesto sauce. Continue stirring until well blended and thick, about 1 minute. Remove from heat. Pour the cornmeal mixture into an 8-inch pie pan or oven-safe dish. Spread evenly with the back of a spoon. Let stand until firm, about 5 minutes. Preheat oven to 400 F. Bake polenta until heated through, about 10 minutes. Remove from oven. Cut into eight wedges. Serve hot.

/3 C C
2

side dishes grain

yield: 8 servings serving size: 1 wedge

each serving provides: calories 162 total fat 7g saturated fat 2g cholesterol 8 mg sodium 302 mg

total fiber protein carbohydrates potassium

0g 6g 20 g 49 mg

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sunshine rice

Prep time: Cook time:

5 minutes 10 minutes

a citrus taste, combined with almonds, celery, and onionsbut no added saltmakes this side dish a new classic . . . try it with fish!
1 Tbsp vegetable oil 1 C celery, with leaves, rinsed and finely chopped 1 C onion, finely chopped 1C water C orange juice 2 Tbsp lemon juice Dash hot sauce 1C instant white rice, uncooked C slivered almonds
1 2

Heat oil in a medium-sized saucepan. Add celery and onion, and saut until tender (about 10 minutes). Add water, juices, and hot sauce. Bring to a boil over high heat. Stir in rice, and bring back to a boil. Cover and turn heat down to simmer until rice is tender and liquid is absorbed, about 510 minutes. Stir in almonds. Serve immediately.

yield: 4 servings serving size: 1/3 C rice

each serving provides: calories 276 total fat 6g saturated fat 1g cholesterol 0 mg sodium 52 mg

total fiber protein carbohydrates potassium

5g 7g 50 g 406 mg

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appendix a.

keep the beat recipes: deliciously healthy dinners


ingredient list

ingredient list
In addition to fresh fruits and vegetables and fresh meat, poultry, seafood, and pork, keep your kitchen stocked with the ingredients on this list to make it easier to plan and prepare the meals in this cookbook. These ingredients can be used in both main-dish meals and side dishes. They are available in most grocery stores and are easy to use.

herbs and spices (fresh and dried): add flavor


Basil Ground black pepper Cayenne pepper Chili powder Cilantro Cinnamon Coriander Crushed red pepper Cumin Garlic Ginger Mint Nutmeg Oregano Paprika/smoked paprika Parsley Rosemary
128 deliciously healthy dinners

Salt-free seasoning mix Tarragon Thyme

condiments, sauces, and other seasonings: add flavor (and, a little goes a long way!)
Canned tomato paste, no salt added Canned tomatoes, no salt added Capers Dijon mustard Fish sauce Honey Lemon juice Lime juice Low-sodium broth or stock (chicken, beef, vegetable) Lite soy sauce Light teriyaki sauce

ingredient list (continued)


Salsa or reduced-sodium taco sauce Spaghetti sauce, no salt added Vinegar (apple cider, balsamic red wine, rice)

oils and fats: low in saturated fat and trans fat


Cooking spray Nut oil (peanut, sesame) Soft tub margarine Vegetable oil (safflower, canola, corn, olive)

Whole-wheat pasta Whole-wheat tortillas

nuts, seeds, and beans: low in saturated fat and high in protein and fiber
Low-sodium canned beans (black, kidney, pinto, chick peas, cannellini) Dried lentils Unsalted nuts (almonds, pine nuts, walnuts)

frozen vegetables and legumes: add convenience


Corn Edamame Vegetable stir-fry mix (no sauce added)

whole grains: add fiber and other nutrients to side dishes and main-dish meals
Brown rice Whole-wheat couscous Quinoa
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appendix a

appendix b.

food preparation glossary


This appendix contains definitions for common cooking and food preparation techniques that are used in Keep the Beat Recipes: Deliciously Healthy Dinners.

cooking
saut, pan fry, or stir fry
To cook food quickly (for just a few minutes), in a small amount of fat (oil, butter, etc.), in a saut pan or wok over direct heat. Foods that are commonly sauted include meats, poultry, and vegetables.

Browning is usually done on the stovetop, but also may be achieved in a broiler. Foods that are typically browned include meats, casseroles, and anything that needs quick melting and crisping on top.

bake
To cook food in an oven, thereby surrounding it with dry heat. To ensure an accurate cooking temperature, it can be helpful to use an oven thermometer. Many ovens bake either hotter or cooler than their gauges read. Foods that are commonly baked include seafood, meats, casseroles, vegetables, and baked goods (breads, cakes, pies, etc.).

boil
To heat a liquid until bubbles break the surface (212 F at sea level, lower at altitude). Boiling is a common way to cook foods such as pasta, sauces, and vegetables.

simmer
To cook food gently in liquid at a temperature that is just below the boiling point so that tiny bubbles just begin to break the surface. Foods are typically brought to boil over high heat, and then the heat is reduced to simmer with a lid on the pan/pot to finish the cooking. Foods that are commonly simmered are sauces, rice and some other grains, and dried beans.

broil
To cook food directly under or above a very hot heat source (~500 F). Food can be broiled in an oven, directly under the gas or electric heat source, or on a barbecue grill (known as char-broiling) directly over charcoal or gas heat. Foods that are typically broiled include meats, poultry, and seafood.

grill
To cook directly over a heat source on metal racks or rods or on a special grill pan. Meats, poultry, seafood, vegetables, and even some fruits grill beautifully.

brown
To cook for a short period of time over high heat at the beginning or end of cooking, often to enhance flavor and texture, and create a nice cooked look.
132 deliciously healthy dinners

cutting

chop
To cut food with a knife or food processor into fine, medium, or coarse, irregular pieces.

cube
To cut food into uniform pieces, usually inch on all sides.

dice
To cut food into smaller uniform pieces, usually 1/8 to inch on all sides.

mince
To chop food into tiny, irregular pieces.

slice
To cut food into flat, usually thin slices from larger pieces.

julienne
To cut food into thin slices about 1/8 inch thick and about 2 inches long.

appendix b

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133

appendix c.

frequently asked questions (FAQs)


This appendix provides answers to questions about specific ingredients or cooking methods that are featured in this cookbook.

frequently asked questions (FAQs)


What if I cant find certain ingredients in my supermarket? Can I substitute other ingredients for them?
Some recipes have ingredients that may not be available in every supermarket across the country or may cost more than you want to pay. Here are some suggestions for alternatives: Fish sauce: For 1 tablespoon of fish sauce, use tablespoon anchovy paste (see below), teaspoon soy sauce, and 1 teaspoon stock or broth. Hoisin sauce: For 1 tablespoon Hoisin sauce, substitute tablespoon lite soy sauce, 1 teaspoon sugar, and teaspoon ground ginger. Mirin: Substitute any sweet white wine or a generic white wine with a pinch of sugar. Rice vinegar: Substitute white wine vinegar. Asian hot chili sauce: Substitute regular chili sauce. Green curry paste: For 1 tablespoon green curry paste, substitute tablespoon yellow curry powder thinned with 12 teaspoons water. Ginger root: For 1 tablespoon fresh ginger root, substitute 1 teaspoon ginger powder. Fresh ginger root also can be stored in the freezer for up to 1 year and grated as needed. Anchovy paste: Use an equal amount of mashed canned anchovy fillets.

Question:

What is the meaning of all the different product nutrient label claims?
One of the best ways to find heart healthy products is to check the food labels. Here are some terms to look for per labeled serving to find products lower in sodium, fat, cholesterol, and calories.

Question:

Sodium
Sodium-free: Less than 5 milligrams (mg) of sodium per serving Very low sodium: 35 mg or less of sodium per serving
136 deliciously healthy dinners

Low-sodium: 140 mg or less of sodium per serving Low-sodium meal: 140 mg or less of sodium per 3 ounces Light (or lite) in sodium: At least 50 percent less sodium per serving than the regular version Reduced or less sodium: At least 25 percent less sodium per serving than the regular version Unsalted or no salt added: No salt added to the product during processing, but this is not necessarily a sodium-free food If you can't find products labeled "low-sodium," compare the Nutrition Facts panels on available products to find the one with the lowest amount of sodium.

Fat
Fat-free: Less than gram (g) of fat per serving Saturated fat-free: Less than g of saturated fat and less than g of trans fat per serving Low-saturated fat: 1 g or less of saturated fat and 15 percent or less calories from saturated fat per serving Low-fat: 3 g or less of fat per serving Reduced fat: At least 25 percent less fat per serving than the regular version Light in fat: Half the fat per serving (or less) than the regular version

Cholesterol
Cholesterol-free: Less than 2 milligrams (mg) cholesterol and less than 2 grams (g) of saturated fat per serving Low cholesterol: 20 mg or less cholesterol and less than 2 g of saturated fat per serving Reduced or less cholesterol: At least 25 percent less cholesterol than the regular version and less than 2 g of saturated fat per serving

appendix c

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137

Calories
Calorie-free: Less than 5 calories per serving Low-calorie: 40 calories or less per serving Low-calorie meal: 120 calories (or less) per 3 ounces Reduced or less calories: At least 25 percent fewer calories per serving than the regular version Light (or lite): Half the fat (or less) or a third of calories per serving of the regular version
Source: Food and Drug Administration, http://www.fda.gov/Food/GuidanceCompliance RegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ ucm064911.htm

Question:

How do I cut meat across the grain?

If you have ever wondered what it means to cut meat against the grain, here is your answer. Some cuts of meat have distinct fibers in them, which make the meat difficult to chew. Flank steak (typically used to make London broil), skirt steak, and brisket are good examples. Cutting through the fibers or grain in the meat makes it tender and easier to chew. The picture at right shows the lines of the steak running from right to left down the length of the steak. If you slice this steak in the same direction as those lines, youll have to chew through the fibers. Whereas if you cut across the lines or the grain, the knife will have already done that work before a bite reaches your mouth. When slicing this type of meat, it is often recommended to slice thinly at a 45-degree angle, as shown.

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Question:

How do I zest a lemon or orange?

Zest is the colorful outer rind on a lemon or orange (not the white pith underneath, which is bitter). There are several ways to grate citrus peel: Use a regular vegetable peeler to make thin, larger slices. Use a citrus zester, which has a stainless-steel edge with a series of sharp-edged holes that cut off thin strips of the peel. Use a microplane, or flat grater, which allows you to shred multiple small strips of peel faster and with less pressure than a regular grater or citrus zester.

peel

zest

grate

What herbs can be used to substitute for an herb I dont have on hand?
Although each herb has its own unique flavor, many herbs can be substituted for one another. Here are some fresh or dried herb alternatives to try: For sage: Try savory, marjoram, or rosemary.

Question:

appendix c

For basil: Try oregano or thyme. For thyme: Try basil, marjoram, oregano, or savory. For mint: Try basil, marjoram, or rosemary. For rosemary: Try thyme, tarragon, or savory. For cilantro: Try parsley or coriander.
deliciously healthy dinners 139

appendix d.

is it done yet?
temperature rules for safe cooking

temperature rules for safe cooking


Make sure you cook and keep foods at the correct temperature to ensure food safety. Bacteria can grow in foods between 40 F and 140 F. To keep foods out of this danger zone, keep cold foods cold and hot foods hot. Use a clean food thermometer and measure the internal temperature of cooked food to make sure meat, poultry, and egg dishes are cooked to the temperatures listed below. For more information on food safety, please visit www.isitdoneyet.gov.

Is it done yet?
You cant tell by looking. Use a food thermometer to be sure.
USDA Recommended Safe Minimum Internal Temperatures

Beef, Veal, Lamb Steaks & Roasts

Fish

Pork

145 F

145 F

160 F

Beef, Veal, Lamb Ground

Egg Dishes

160 F

160 F

Turkey, Chicken & Duck Whole, Pieces & Ground

165 F

www.IsItDoneYet.gov

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Notes

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143

Notes

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keep the beat recipes

hungry for more?


For other recipes or to learn more about healthy eating and other heart health-related topics from the National Heart, Lung, and Blood Institute (NHLBI): Write to or call the NHLBI Health Information Center P.O. Box 30105 Bethesda, MD 208240105 Phone: 3015928573 (MondayFriday, 8:30 a.m. to 5 p.m. eastern time) Visit the NHLBI online at www.nhlbi.nih.gov Visit the NHLBI Educational Materials Online Catalog at http://emall.nhlbihin.net for information on materials available for both the public and health professionals Visit the Keep the Beat: Deliciously Healthy Eating Web site at http://hin.nhlbi.nih.gov/healthyeating

DISCRIMINATION PROHIBITED: Under provisions of applicable public laws enacted by Congress since 1964, no person in the United States shall, on the grounds of race, color, national origin, handicap, or age, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity (or, on the basis of sex, with respect to any education program and activity) receiving Federal financial assistance. In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors in the performance of Federal contracts, and Executive Order 11246 States that no federally funded contractor may discriminate against any employee or applicant for employment because of race, color, religion, sex, or national origin. Therefore, the National Heart, Lung, and Blood Institute must be operated in compliance with these laws and Executive Orders.

keep the beat recipes


It has never been more important to prepare and consume homecooked meals that can support good health. . . . The Keep the Beat Recipes: Deliciously Healthy Dinners cookbook can help you do just that, easily and efficiently.
Jane E. Brody, Personal Health columnist, The New York Times

NIH Publication No. 10-2921 October 2009 Reprinted June 2010